WARMUP: 1 min plank of gratitude with some downward dog and some honeymooner
THE THANG:
20 reps of each exercise (except YHC called an audible for 10 ground to overheads for time) .
20 standing penguins,
20 big boy sit-ups ruck on toes,
10 ground to overhead,
20 curls,
20 ruck swings,
Ruck up and make a lap around the perimeter. Rinse and repeat.
20 guins
MARY: those penguins will remind you of your side abs
ANNOUNCEMENTS: welcome to FNG Aaron “SPowers” who is a stud, former college baseball player turned PE teacher turned assistant principal. Great job @shield planting the seed so YHC could give the final nudge.
Read your newsletter.
COT: prayers for pushers shorty evaluation of torn ACL. prayers for those traveling this week, back surgery for new guys, SPowers, mom, prayers for marriages.
409602Array
(
[0] => 1252
[1] => 1276
[2] => 2479
[3] => 3349
[4] => 3721
)
409601Array
(
[0] => 2565
)
409600Array
(
[0] => 2565
[1] => 1559
)
409599Array
(
[0] => 2650
[1] => 3440
[2] => 1110
[3] => 1158
[4] => 3303
[5] => 3501
[6] => 3540
[7] => 3042
[8] => 4100
[9] => 1629
[10] => 4117
[11] => 2647
[12] => 1905
[13] => 1970
)
409598Array
(
[0] => 1077
[1] => 1088
[2] => 1106
[3] => 1108
[4] => 2756
[5] => 2182
[6] => 2449
[7] => 2381
[8] => 1254
[9] => 1276
[10] => 1287
[11] => 2496
[12] => 1407
[13] => 3515
[14] => 1507
[15] => 3534
[16] => 3803
[17] => 1702
[18] => 1791
[19] => 3522
[20] => 2314
)
409597Array
(
[0] => 1314
[1] => 1375
[2] => 4115
[3] => 3508
[4] => 3534
[5] => 3803
[6] => 4110
[7] => 2647
[8] => 1887
)
409596Array
(
[0] => 2650
[1] => 2898
[2] => 3303
[3] => 2565
[4] => 1489
[5] => 3312
[6] => 2920
[7] => 3805
[8] => 3212
)
409595Array
(
[0] => 3034
[1] => 1375
[2] => 3803
[3] => 1805
[4] => 1902
[5] => 1948
)
409594Array
(
[0] => 1252
[1] => 3852
[2] => 2647
)
409593Array
(
[0] => 1497
[1] => 1574
[2] => 3534
[3] => 4093
)
409592Array
(
[0] => 1077
[1] => 1106
[2] => 1108
[3] => 1110
[4] => 2182
[5] => 2449
[6] => 3395
[7] => 1276
[8] => 2496
[9] => 3042
[10] => 3349
[11] => 3803
[12] => 1771
[13] => 2648
[14] => 3483
[15] => 1985
)
409591Array
(
[0] => 4118
[1] => 4022
[2] => 4095
[3] => 1421
[4] => 4105
[5] => 4004
[6] => 4090
[7] => 3028
[8] => 4120
[9] => 4121
[10] => 3050
[11] => 3999
)
409590Array
(
[0] => 2650
[1] => 3303
[2] => 3540
[3] => 1438
[4] => 1443
[5] => 2479
[6] => 1559
[7] => 4117
[8] => 1887
[9] => 3212
)
409589Array
(
[0] => 1077
[1] => 1106
[2] => 1108
[3] => 3034
[4] => 2182
[5] => 2381
[6] => 3303
[7] => 1276
[8] => 3540
[9] => 1349
[10] => 3882
[11] => 1361
[12] => 2565
[13] => 1395
[14] => 1407
[15] => 1547
[16] => 3508
[17] => 1561
[18] => 1771
[19] => 3522
[20] => 3312
[21] => 3236
[22] => 3483
[23] => 1885
[24] => 1948
[25] => 1970
[26] => 1988
)
409588Array
(
[0] => 3500
[1] => 4110
[2] => 2910
[3] => 3050
)
409587Array
(
[0] => 1108
[1] => 2449
[2] => 3501
[3] => 1326
[4] => 2496
[5] => 4115
[6] => 3500
[7] => 1450
[8] => 4108
[9] => 4090
[10] => 4121
[11] => 3020
[12] => 4110
[13] => 2910
[14] => 3050
)
409586Array
(
[0] => 4133
[1] => 4004
[2] => 2647
[3] => 3999
[4] => 3923
)
409585Array
(
[0] => 2656
[1] => 1276
[2] => 3501
[3] => 1314
[4] => 1326
[5] => 1348
[6] => 4064
[7] => 3500
[8] => 1450
[9] => 3967
[10] => 1561
[11] => 3721
[12] => 3020
[13] => 3923
)
409584Array
(
[0] => 1106
[1] => 1108
[2] => 2656
[3] => 3500
[4] => 3534
[5] => 1718
[6] => 1789
[7] => 1902
[8] => 3986
[9] => 1985
)
409583Array
(
[0] => 2565
[1] => 1407
[2] => 1438
[3] => 1489
[4] => 1602
)
409582Array
(
[0] => 1287
[1] => 1497
[2] => 3212
)
409581Array
(
[0] => 4118
[1] => 2431
[2] => 2985
[3] => 3395
[4] => 4004
[5] => 4090
[6] => 3028
[7] => 3721
[8] => 4120
[9] => 4121
[10] => 1771
[11] => 1822
[12] => 3483
[13] => 1905
[14] => 3017
)
409580Array
(
[0] => 2898
[1] => 3967
)
409579Array
(
[0] => 3440
[1] => 1314
[2] => 2371
[3] => 3999
[4] => 3923
[5] => 1970
)
409578Array
(
[0] => 2650
[1] => 1108
[2] => 1602
[3] => 3803
[4] => 3385
[5] => 2647
[6] => 3643
)
409577Array
(
[0] => 2431
[1] => 1314
[2] => 1348
[3] => 3500
[4] => 4133
[5] => 3967
[6] => 4004
[7] => 1791
[8] => 1822
[9] => 2647
[10] => 3923
)
409575Array
(
[0] => 2431
[1] => 4104
[2] => 1314
[3] => 1326
[4] => 1348
[5] => 1421
[6] => 4133
[7] => 3967
[8] => 3176
[9] => 4090
[10] => 4121
[11] => 1822
[12] => 1887
[13] => 3212
[14] => 3017
[15] => 3923
)
409574Array
(
[0] => 3721
[1] => 3805
)
409573Array
(
[0] => 3440
[1] => 2449
[2] => 3395
[3] => 1276
[4] => 2565
[5] => 3042
[6] => 4090
[7] => 3028
[8] => 3721
[9] => 1791
[10] => 1822
[11] => 3497
[12] => 1905
)
409572Array
(
[0] => 3540
[1] => 1547
[2] => 1559
[3] => 1791
)
409571Array
(
[0] => 1099
[1] => 3501
[2] => 3721
[3] => 1789
[4] => 1791
[5] => 3923
)
409570Array
(
[0] => 1066
[1] => 1077
[2] => 1099
[3] => 1108
[4] => 1295
[5] => 2496
[6] => 3500
[7] => 3534
[8] => 1718
)
409569Array
(
[0] => 3383
[1] => 3501
[2] => 4054
[3] => 3500
[4] => 1561
[5] => 3385
[6] => 4110
[7] => 3050
[8] => 3983
)
409568Array
(
[0] => 2898
[1] => 3501
[2] => 1421
[3] => 1443
[4] => 4105
[5] => 1561
[6] => 4090
[7] => 3028
[8] => 4119
[9] => 1702
[10] => 4121
[11] => 3999
[12] => 1970
)
409567Array
(
[0] => 3540
[1] => 2565
[2] => 1789
)
409566Array
(
[0] => 3212
)
409565Array
(
[0] => 1077
[1] => 1106
[2] => 1108
[3] => 3454
[4] => 2182
[5] => 2656
[6] => 1295
[7] => 2496
[8] => 3500
[9] => 1489
[10] => 1602
[11] => 1718
[12] => 1887
[13] => 1902
[14] => 2851
)
409564Array
(
[0] => 2431
[1] => 4063
[2] => 3212
)
409563Array
(
[0] => 2479
[1] => 3212
)
409562Array
(
[0] => 1088
[1] => 1106
[2] => 1110
[3] => 3882
[4] => 3042
[5] => 4004
[6] => 1547
[7] => 1629
[8] => 2648
[9] => 3483
[10] => 2647
[11] => 1869
[12] => 1948
)
409560Array
(
[0] => 1108
[1] => 2182
[2] => 1252
[3] => 1276
[4] => 1295
[5] => 4071
[6] => 1718
[7] => 1902
[8] => 2851
)
409559Array
(
[0] => 1108
[1] => 2656
[2] => 2565
[3] => 1375
[4] => 1547
[5] => 3508
[6] => 3534
[7] => 3803
[8] => 1702
[9] => 1789
[10] => 2647
[11] => 1887
)
409558Array
(
[0] => 2449
[1] => 1326
[2] => 1450
[3] => 4108
[4] => 4090
[5] => 4121
[6] => 3020
[7] => 4110
[8] => 1771
[9] => 2910
[10] => 2648
[11] => 3483
)
409557Array
(
[0] => 3756
[1] => 4110
[2] => 2920
)
409556Array
(
[0] => 3500
[1] => 3967
[2] => 3020
[3] => 3050
)
409555Array
(
[0] => 2898
[1] => 3303
[2] => 3967
[3] => 1887
[4] => 3212
)
409554Array
(
[0] => 2431
[1] => 3395
[2] => 3303
[3] => 3532
[4] => 1348
[5] => 1438
[6] => 4133
[7] => 2479
[8] => 3349
[9] => 1559
[10] => 1791
[11] => 1822
[12] => 3212
[13] => 1905
[14] => 3923
)
409553Array
(
[0] => 1497
[1] => 1574
[2] => 3534
[3] => 4093
)
409552Array
(
[0] => 1077
[1] => 1106
[2] => 1108
[3] => 2182
[4] => 1254
[5] => 1276
[6] => 1349
[7] => 1361
[8] => 2021
[9] => 1407
[10] => 3508
[11] => 1602
[12] => 3312
[13] => 1948
[14] => 1985
[15] => 1988
)
409550Array
(
[0] => 1088
[1] => 2656
[2] => 1276
[3] => 3501
[4] => 1314
[5] => 2479
[6] => 4004
[7] => 3803
[8] => 1789
[9] => 3852
[10] => 2647
[11] => 1948
)
Array
(
[0] => 1252
[1] => 1276
[2] => 2479
[3] => 3349
[4] => 3721
[5] => 3501
[6] => 3540
[7] => 3042
[8] => 4100
[9] => 1629
[10] => 4117
[11] => 2647
[12] => 1905
[13] => 1970
[14] => 1507
[15] => 3534
[16] => 3803
[17] => 1702
[18] => 1791
[19] => 3522
[20] => 2314
[21] => 3236
[22] => 3483
[23] => 1885
[24] => 1948
[25] => 1970
[26] => 1988
)