Pledge

Warm-up:

Mosey! Cause Huck said we don’t when YHC Q’s

The Thang:

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

High Plank Peter Parkers- 20 IC

Low Plank Peter Parkers – 20 IC

Abdominal C – Sit position session no break in-between these.. Twists- 20

Twist with Alternate knee raise-20

A Frame twists -20

A Frame knee raise- 20

C –Sit position single leg  right then left  10 each ( in C-sit position hold leg off ground 6 inches then bring knee in extend leg back out and raise as high as you can = 1 rep)

Both legs together – 10 ……

We ended the workout with a nice mosey to get the hip flexors feeling really good…circle up at the Flag.

DONE!

COT

Prayers

1 Corinthians 16:13 (NLT)

¹³ Be on guard. Stand firm in the faith. Be courageous.^[a] Be strong.

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time