AO: POOLER
QiC: Sweet -n -low
Date: 11/16/2022
Title: Emersyn Lee Bragg. 7 Day Workout
Number of HIMs: 9
Brady Bunch, DQ, French Press, Gilligan, Gumbo, Spam, Sweet -n -low, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank, merkins, SSHOPS
Ten Tree run: 7 of everything at each tree:
Merkens, squats, WW2s, burpees, X-men, diamonds, jump squats, lunges, Freddy Mercs, burpees again
Tha Thang:
7’s: Pairs of movements done in a ladder. (1-6, 2-5…6-1)
• Merkens / Pull-ups
Then take a lap…
• Xmen / Burpees
Lap
• Mtn Climbers / Lunges
Lap
• Full squats / Dips
Lap
• Superman / WW1’s
Lap
Finished up in back with 7 reps of all disciplines.
Marys: lightning round of 7’s: boat canoe, Mercs, WW2’s, merkins, hello dollys, flutter kicks, monkey humpers
COT:
Announcements: football game 11/26, bridge run
Prayer: DQ injuries, BC’s wife – equilibrium, Gilligan’s mom, Brady Bunch’s wife / Bluegill’s mom, our children young & old, our country and putting God back where He belongs.
Lastly, matter of business re Slack:
1 get rid of old Spam so we make room for new Spam
2 show French Press how to register for virgin Q