7-7-7

AO: The Phoenix

When: 2026-01-07

QIC: Pinkman

PAX (11): Cha-Ching, Ditch Witch, Fauci, Mantooth, Maybelline, Mr. Hand, Mutumbo, Pinkman, Schrute, The Body, Minnow

Warm-O-Rama:

Mosey quick loop in parking lot. Circle up for some exercises IC:
  • SSH
  • Good Mornings
  • Imperial Walkers
  • Weed Pickers
  • Willie Mayes Hayes
  • Merkins

The Thang:

Thang 1: 7-7-7 Cinder Circuit. 7 exercises, 7 rep, 7 rounds.
  1. Cinder Deadlift Reps: 7 each side
  2. Cinder Curl to Press Reps: 7
  3. Cinder Reverse Lungs Reps: 7 on each leg (14 total)
  4. Cinder swings Reps: 7
  5. Cinder Rows Reps: 7
  6. Goblet Squat Reps: 7
  7. Cinder suitcase carry Reps: 70 steps
Thang 2: 11s cinder flutters and BBSUs

COT:

Announcements:
  • The Mine NOFO Friday beat down option, soft launch 1/23
Prayers:
  • praises for Maybellines new practice
  • Prayers for YHCs grand mother

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