AO: rampart
Q: Piston
PAX: Stetson (Cayden Emory), Outnumbered, Porthole, Piston
FNGs: None
COUNT: 4
WARMUP: Standard
THE THANG:
50 Side-2-Sides (twists) with 10lb med ball
50 LBCs
50 Up-&-over with med ball (on tables)
50 Leg Raises
50 Good Mornings with med ball
50 Awkward Turtles
Q: Piston
PAX: Stetson (Cayden Emory), Outnumbered, Porthole, Piston
FNGs: None
COUNT: 4
WARMUP: Standard
THE THANG:
50 Side-2-Sides (twists) with 10lb med ball
50 LBCs
50 Up-&-over with med ball (on tables)
50 Leg Raises
50 Good Mornings with med ball
50 Awkward Turtles
12 Minute Low Plank Hold
Anytime a PAX breaks, timer stops, and everyone does
5 Burpees
10 Merkins
25 Squats
Timer starts again until finished.
If time,
15 fire hydrants per leg
15 Hello Dolly’s
15 Undertakers
MARY: No time
ANNOUNCEMENTS: Convergence on Dec 9 and Nomad at Birdhouse on Saturday at 7:00am
COT: As a reminder of Ramparts key verses, 1 Corinthians 16:13-14, we focus this morning on a particular example of acting like a man, being courageous, and that’s “doubting” Thomas.
He showed courage and was willing to die with Jesus at one point. What a good example for us to ponder.
“Then Thomas (called “Twin”) said to his fellow disciples, “Let’s go too so that we may die with him.””
John 11:16