Thirteens on the 13th

FNG-1 is Centerfold (going to check on his registration status)

11 on a below freezing Monday morning at Man Maker is a good showing 👊🏼. Thank you PAX for the double digits turnout.

Warm O Roma – neck rolls both directions, arm circles both directions, SSH IC X 13, Windwills slow IC X 13, runners stretch each side for 5 count hold, middle hang in-between for 5 count hold, long snapper IC X 13, toy soldiers IC X 13

One Mosey lap in reverse/counter clockwise direction of the parking lot. Line up along the sidewalk facing the handicap parking signs 

The Stack – do 1 called exercise OYO for 5 reps, run the width of the parking lot forward then backwards on the return. Do newly called exercise + previous called exercise OYO for 5 reps; stacking the below exercises:

Stack 1 = right leg backwards lunge 

Stack 2 = left leg backwards lunge 

Stack 3 = goblet squats (or Sumo squats)

Stack 4 = right leg forward lunge

Stack 5 = left leg forward lunge 

On your 6 – KB weighted LBCs IC X 15, chest press IC X 30

The Stack – do 1 called exercise OYO for 5 reps, karaoke half of the width of the parking lot alternating directions . Do newly called exercise + previous called exercise OYO for 5 reps; stacking the below exercises:

Stack 1 = curls

Stack 2 = overhead press 

Stack 3 = skull crushers 

Stack 4 = around the world 

Stack 5 = right arm lawnmower 

Stack 6 – left arm lawnmower 

Stack 7 – bent over rows

Chain Gang – walk the exterior of the parking lot to the first lighted pole, then switch to next exercise and return the opposite direction. Exercises performed while walking:

Zamporini, Alvin Iverson (transfer KB in-between legs while forward lung walking), curls, overhead press. Zamporini over to main school entrance.

Grab some wall – KB in-between/on top of legs while holding people’s chair (apply named “blue balls”) and do land that plane IC X 10. Praying Mantis IC X 13. Repeato blue balls while doing air press IC X 10 and praying mantis IC X 15.

Circle up – bent over rows IC X 10, upright rows IC X 10, lawnmowers both sides X 10 count, isolated curls both arms X 10 count 

Announcements – WNC F3 cleanup rescheduled, date TBD. Mount Afton charity fundraiser for Men’s mental health this weekend. See Social Media or PAX Possom for more information 

Prayer Requests – PAX Little Professor’s friend Jordan for healing of gun shots. PAX Oyster’s brother in law and sister for open heart surgery recovery, along with golf cart incident recovery for relatives in Maine.

Moleskin – having double digits at Man Maker (frozen KBs) is impressive. T Claps to those PAXs who showed. Means a lot to this MQ 👊🏼. Coffeeteria well attend. PAXs Omaha and Axle represented at Coffeeteria for 2nd F 👍🏼