Date: 2026-03-30 AO: The Wall Q: Tech Know , PAX: Splinter, Tech Know FNGs: COUNT: 2 WARMUP: Don Q Arm Cicles -Palms Down Forward, Palms Up Reverse, Motivators THE THANG: Mosey around the pond to 3 different stations with 3 different exercises at each station Station 1: Benches/Legs – Skull Crushers – Opposite Leg/Arm 10x each leg, Same Leg/Arm 10x each leg, Mountain Climbers Lunges around
Station 2: Coupons at the bridge/Arms – Curls for the Curls 20x Flying Eagle 10x Tricep extenders 20x
Station 3: Intersection/Core American Hammers 10x Freddy Mercury 10x Good Morning Darling 10x
Repeat above… Next time we are going to make it 3 rounds
WARM DOWN: Pancake Stretch Quad Stretch Arm/pec stretch Turn back the clock ANNOUNCEMENTS:
TAPS: Splinter Spanish Speaking Bible Study We don’t let the things of this world distract us from God Be ready to stand firm from the challenges in the world
Tags: The Wall, Splinter, Tech Know
Station 2: Coupons at the bridge/Arms – Curls for the Curls 20x Flying Eagle 10x Tricep extenders 20x
Station 3: Intersection/Core American Hammers 10x Freddy Mercury 10x Good Morning Darling 10x
Repeat above… Next time we are going to make it 3 rounds
WARM DOWN: Pancake Stretch Quad Stretch Arm/pec stretch Turn back the clock ANNOUNCEMENTS:
TAPS: Splinter Spanish Speaking Bible Study We don’t let the things of this world distract us from God Be ready to stand firm from the challenges in the world
Tags: The Wall, Splinter, Tech Know