February 5th, 2020 By Antonio Nunes

7 bothers showed up bright and early this morning ready for a good workout…the below was delivered…Always a great feeling leading a bunch of dedicated men like the Afton brothers and I almost got the count right ????

• When: 2/5/2020
• QIC: Porto
• The PAX: Porto, Guinness, Hokie Pokie, Rooster, Hop Hunter, 4-WIDE, Koolaid
• Warmarama:
  • Jog around the PL
  • High knees / Karoeke / Skips / Side steps
  • SSH 20 – IST 20 – CP 20- Windmill 20 – Merkins 15 Burpees 5
• Workout1 (parking lot) ….All about the Benjamins (100 of each exercise 25×4)
  • 25 arm curls
  • 25 walking lunges
  • 25 Squats
  • 25 walking lunges back to coupon
• One lap around the building, Indian run
• Workout2 (parking lot) ….All about the Benjamins (100 of each exercise 25×4)
  • • 25 air presses
    • 25 Forward Squat Hop
    • 25 mountain climbers
    • 25 Forward Squat Hop back to coupon
    • One lap around the building, Indian run
  • Workout3 (parking lot) ….All about the Benjamins (100 of each exercise 25×4)
    • 25 Dips on coupon
    • 25 Jump Skips
    • 25 LBC
    • 25 Jump Skips back to coupon
    • One lap around the building, Indian run
• Mosey back to table area Workout 4….
  • 20 Incline push ups / 20 Derkins

• Mary 1 x15
  • LBC / Low Dolly / high Dolly / Freddy Merks / Pretzel / Crunchy Frog

Prayers for: AMWAY and his ongoing foot injury, 4WIDE coworker and our daily blessings

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