THE SCENE
70 and light rain
Welcome & Disclaimer
THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Diagonal Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
Hill Runs + Tabata
Two Rounds of Tabata (8 sets of exercise, 20 sec on 10 sec off):
- Rd 1: Jump Squat Jumps
- Rd 2: Wide Merkins
After each round, run to the top of the hill and do 3 burpees.
Mosey to the new parking lot. Once there, partner up.
Countdown
One person performs the routine while the other jump ropes, then switch.
Routine:
Run to far cone, perform x20 reps. Run back to first cone, perform x15 reps. Run to the second farthest cone and perform x10 reps. Run back to first cone perform x5 reps.
Perform 2 rounds of each of the following exercises:
- Dry Docks
- Frog Squats
Flutter Kick until all PAX finish.
Mosey to parking lot at bottom of the hill.
Grinders
Partner up with new Battle Buddy.
1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch. Each round increase by 2 reps until each man does a total of 10 reps. Two rounds:
- Rd 1 = Diamond Merkins
- Rd 2 = Tuck Jumps
MARY
American Hammers (4ct) – x20 IC
4ct Flutter Kicks – 20x IC
Rinse and repeat
Mosey back to the SP, run hard up the hill!
COT
Number off and Name-O-Rama (18 PAX)
BOM
Proverbs 11:25 – Whoever brings blessing will be enriched, and one who waters will himself be watered.
This Proverb is a simple reminder that joy and sense of significance comes from giving, not taking. The world around us pushes us to live as consumers. Always taking, looking for the next thing that is going to bring happiness. The problem is that is not how life is meant to be lived. True joy comes from living with a sense of purpose, and the highest purpose is the welfare of others. HIMs seek inject purpose in all they do, wherever they go. Today, keep your heart and mind open for those places where you can bring life.
Submitted by Cap’n Crunch