Look at Focker's Big Weinke

PAX completed exercises off Focker’s white board in order listed.

We completed for reps or time based off the roll of the dice.

Abs- PAX who rolled the dice chose

Merkins

Plank Jacks

Bent Rows for the Bros or Hos

Squats

Curls for the Girls

Lunges

Overhead Press

Coupon Swings

Triceps Choice

We completed two full sets and ran a lap after each one.

A little bit baked in due to some lucky 10rep rolls, 3minutes of McGill big 3 back exercises at the end.

Do the hard thing, and give it your best – go big or go home. I shared a story about an aide at work who prefaced the start of the shift by saying….”I’m not feeling well, so don’t expect much from me.” I eventually sent her home sick, because rather than working, she was texting on her phone and acting like she was too ill to move. We worked the rest of the shift without an aide, because staffing didn’t plan for her absence. I thought to myself: Why bother showing up if you’re not going to do the work? Why bother showing up if you’re not going to give it your best? What does that say about your character; what does that say about your priorities? Even when things are hard, commit to doing the task as best as you possibly can. If you’re not going to give your work life, home life, spiritual life your very best – what good is that doing anyone? Have a great rest of the week, men, and give it your best.