- Welcome: Perfect Friday … to get our butts kicked!
- Warmup: 10 of each of:
- SSH
- Windmills
- Cherry Pickers
- TN Rockin Chairs
- Harry Rockets
- Imperial Squat Walkers
- Tempo Burpees (3 count down on squat, 3 count merkin, 3 count slow squat rise)
- Parker Climbers
- Shoulder Taps
- Plank (with alternating arm and leg raises)
- Rainbow Drops
- Pickle Pounders
- Snow Angles
- Hello Dollys
- Flutter Kicks
- Freddy Mercuries
- Workout: Jailbreak Tour
- One person draws a random card from the Jailbreak deck.
- Jailbreak to the location
- Do the Exercise printed on the card.
- Somebody do a ten count while the next random person draws the next card. Today we did
- @ Fox Lonas First Entrance – Do 20 Smurf Jacks
- @ Fox Lonas & Cedar Bluff Entrance for All Saints – Do 30 Monkey Humpers
- @ Picnic Tables – do 50 Dips and 30 Dirkens
- @ CMU Pile – Do 20 Blockees
- @ CHS Entrance – Do 30 Pickle Pounders
- @ Church Main Door – Do 20 Star Jacks
- @ Soccer Field – Crab Walk 1 full length
- @ All Saints Entrance Pillars – Do 10 Handstand Pushups
- @ All Saints Cedar Bluff Sign – Do 50 Single count Side Straddle Hops.
- Wrap-Up:
- From Alistair Beggs modernization of Charles Spurgeons Morning and Evening Devotion
- https://info.truthforlife.org/claiming-gods-promises
- Announcements:
- Ten reasons to sign up to Q
- God gives you a good word to share
- You get a funny crazy idea for a workout
- You haven’t Q’d in a Month
- There is an empty slot on the Q calendar
- You want to change things up
- You want to repeat an old workout you’ve done before.
- You want to help a brother Co-lead a Q
- It’s your first time to lead a Q
- You don’t want Trolley to take an open Q slot
- You want to improve your time in doing 100 Burpees
- You want to improve your time for the 1 mile.
- Don’t Forget Save Haven Donations Drive
- Ten reasons to sign up to Q
Fitness. Fellowship. Faith.
