AO: POOLER
QiC: _Not Registered
Date: 01/01/2024
Title: Mama Said Knock You Out
Number of HIMs: 3
Betty Crocker, Litter Box, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
50 Jump- Jacks
10- Judo Push-Ups
Frog Stretch x 30 sec
10- Side -Outs ( Grappler Way)
High Knees- OYO for 20 Sec
Double Time to Back Parking Lot in Two Columns to the Pull-Up Bars
Tha Thang:
300 Hundred BJJ Neck Strengtheners
1 x Monkey Run- Half Down and Back plus
25 Merkins, 25 Squats, 10 Crocodiles Each Side
3 x Tire Drag or Drag Man Full Length of Parking Lot
with or without KB/DB or Cindy
100 x Sledge Hammers on Big Tire
50-Switch- Hitters, 50- Golf Swings 25 each side add 5 Tire Flips( We did not do the Tire Flips)
100 Yrd- Farmers Carry with LB’s Bar
Add 10 Deadlifts for Fun each way for total of 20. ( Did not do b/c of time)
50 Rep- Dumbell Press On Weight Bench each (25-Top and 25-Bottom Level) on Bench- Flat Bench and Incline Bench with at Least 30Lbs or More
1- Down and Back of Parking Lot- If PAX are comfortable we will do Partner Fireman’s Carry with a PAX your size. Or for Large PAX Double Carry. ( Did not do b/c of time)
1x War Wagon- Wheelbarrow with Weight- Half Length of Parking Lot and Back- (Down and Back is one.) total weight was around 326Lbs
Bag Beatdown
1- 3 min Round on Punching Bag. All PAX not on bag perform Pull-Ups, Push-Ups, and Squats for 3 mins
Every Pax will go all out for 3mins or Longer depending on # of PAX who show.
Jab, Cross, Hook to Body, Right Kick, left Knee, L & R Elbow, Push- Kick- 30 sec Punch Out.
Mosey Back to Flag.
Talk about building our Spiritual Man- Eph. 6:10. Armor of God! Can only get this Armor if you belong to God. You can’t win a Spiritual Battle with Fleshly Strength.
1 Timothy 4:8
ESV
for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.
COT:
Pledged and Prayed
Remembered those PAX’s Wives giving birth.
LB wife’s Back.
Prayed for each other!
Jesus be Praised!