Q: Butterknife
PAX: Noodles, 5K, Butterknife, Dart Gun, Mailbox, Erector, Guardrail, hound dog, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH, Cherry Pickers, Fighter Merkins, Windmills, Squats
THE THANG:
Line up with the person in front falling off for 2 burpees to circuit
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges
Do the exercise at your station and switch stations after 45 seconds running all of the stations and stopping at the next.
Mosey to the colosseum. Bear crawl to the top do two burpees.
Run stairs to pull up bars. 5 pull ups an 20 flutter kicks (2ct). x3
Mosey back to the flag stopping for some a couple of sets of Double Merkins with one set of Striders.
MARY:
No time
ANNOUNCEMENTS:
Rampart Starfish is tomorrow
COT:
“When we were utterly helpless, Christ came at just the right time and died for us sinners. Now, most people would not be willing to die for an upright person, though someone might perhaps be willing to die for a person who is especially good. But God showed his great love for us by sending Christ to die for us while we were still sinners.”
Romans 5: 6-8
There is nothing that you could ever do to make God love you less, and there is nothing that you could ever do to make God love you more. Let me repeat that.