Fitness. Fellowship. Faith.
THE THANG: It was foggy and we didn’t have strength in numbers, so we just did laps around Shamrock.
COT: “Whoever can be trusted with very little can be trusted with very much” (Luke 16:10). Keeping your faith during small trials is practice for the big ones.
Toy soldiers, windmills, little bit of this and that, SSH
THE THANG:
Mosey to start of greenway
Run greenway, stop every 1/4 mile do 30 or 15 merkins, end 1 mile with 10 burpees, turn around and run back, stop every 1/4 mile and do 30 or 15 BBS
MARY:
Hello Dollies, LBC, Freddie mercury, some other ones I can’t remember.
ANNOUNCEMENTS:
COT:
Open your eyes to those around you. Who does Jesus want you too see and help today
THE THANG:
First 5 – Core
10 LBCs
10 American Hammers
10 Flutter Kick (each leg)
10 Box Cutters
Six-Pack (heel taps, right oblique, left oblique, LBC, leg raises, WWII)
Second 5 – Legs
10 Squats
10 Lunges (each leg)
10 Flamingos (each leg)
10 Mountain Climbers
10 Bulgarian Split Squats (each leg)
Third 6 – Upper body
10 Merkins
10 Shoulder Taps
10 Diamond Merkins
10 CDDs
10 Merkin Jack (Plank Jack done at the bottom of the Merkin)
10 at the Backbone: 10-second hang, 10-second lower from chin up, 10 pull ups
MARY:
Ring of Fire
3 Squats counting down to 1
3 Merkins counting down to 1 (with some claps)
ANNOUNCEMENTS:
Escape Haw Ridge and Smokies Convergence
COT:
Earmuffs spoke his heart!
WARMUP:
Side Stratal Hops
LBAC
Tempo Squats
THE MOLESKIN:
AMRAP (15 mins):
5 burpees
10 Thrusters
12 High Pulls
15 Clean & Press
20 Curls
Lap around splashpad
EMOM:
Min 1–> 10 burpees
Min 2–> 15 Thrusters
Min 3–> 10 WW3 sit-ups
Min 4–> Rest
(We don’t know what Stripped was doing, but it wasn’t the above workout)
ANNOUNCEMENTS:
EFHR 4/5
GTE 4/26
COT:
What are your 5 non-negotiables?
SSHs
Gradycorns
Rockettes
Windmills
Tie fighters
Cherry pickers
THE THANG:
Bear crawl to other side of Tanning Bed
20 LBCs
crawl bear
20 LBCs
Repeat for 5 minutes
Bernie to one side
10 Merkins
Bernie back
10 Merkins
Repeat for 5 minutes
Side shuffle to one side
10 sandbag rows
Side shuffle back
5 Burpees or 10 sandbag rows
Repeat for 5 minutes
Lunge to one side
10 Squats
Lunge back
15 CDDs
Repeat for 5 minutes
Broad jump to one side
10 V-ups
Broad jump back to other side
10 V-ups
Repeat for 5 minutes
Imperial Walkers to one side
10 chest presses with coupon
Imperial Walkers back to other side
10 wide armed merkins
Repeat for 5 minutes
MARY:
No time for Mary.
ANNOUNCEMENTS: Escape from Haw Ridge 4/5, GrowRuck 4/26-28
COT: Stay positive. Consistency can help. F3 can help! Show up!
Thank you for allowing me to lead today!