THE SCENE
47 and clear
Welcome and Disclaimer
THE THANG
COP
Side Straddle Hops x 20 IC
Big arm circles x 10 IC (forward and backwards)
Burpees x 5
Imperial Walkers x 20 IC
Mosey up the road to the pavilion
Upper Body – 4 rounds
ATM’s
Alternating shoulder taps x 10 IC
Tempo melons x 10 IC
Merkins x 10 IC
Dips x 20 IC
Abyss Merkins
One half on one bench, other half on other bench
Elevated feet dips x 20 IC
Mosey to boat parking
Ascending curb crawl
Start at 1 and finish at 13
Planks when complete
Mosey to rock pile
Bicep curls, shoulder press, tricep curls
Start at 1 each, progress to 7 and back down
Mosey back to parking lot
Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 ICe
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground
COT
Count off and Name-o-Rama
BOM
Pledge of Allegiance
“For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate.”
Romans 7:15 ESV
Daily reflection – reflect on the day’s events so you can identify areas in your life that need aligning
Prayer requests