Fitness. Fellowship. Faith.
THE THANG:
Run to hill.
Hill sprint circuit
7 min tabataish workout
MARY:
ANNOUNCEMENTS:
COT:
Side shuffle then reverse
High knees
Butt kicks
Tie Fighters X10
Cherry Pickers x5
Smurf Jacks (IC) 4 CT x 10
Stretch quads, runners, downward dog, cobra
THE THANG:
Mosey to rock pile
Grab 2 rocks
Butterflies – 60 seconds
Twinkletoes with rocks held out – 60 seconds
Butterflies – 60 seconds
Curb squats – rocks out in front – 60 seconds
Butterflies – 60 seconds
Drop the rocks and mosey to the CMU pile
—-
Stop halfway for 25 curb dips and 25 Merkins
—-
CMU push pull or drag sale
AMRAP: CMU bench press, curls, rows, triceps: while 1 man drags 2 CMUs around the circle to hand off to the next guy. Modify to farmer carry if you want.
Pull-up bars and swing set pulls
One more round of 25 curb dips and 25 Merkins
MARY:
Dealers choice
ANNOUNCEMENTS:
COT:
Slappy asked us if we really believe that God loves us. He asked us to dwell on that and what it means.
What came to my mind was my experience the day before on Sunday at church. We had communion and I walked down like we do once a month. For some reason I was flooded with a wow moment. I was just shocked and honored that Jesus wanted me to come have this special fellowship with him. I was invited to this? It wasn’t so much an “I’m not worthy shameful” feeling, but I just felt honored to be invited to his table.
So that was Slappy’s word and I really appreciated his thought provoking words.
I want to talk real quick about another love. Brotherly love. Loving your neighbor.
This group of men and what you guys display. I feel honored to be invited and welcomed into this circle of awesome dudes.
I’m naturally prone to hang back in the shadows and could easily slip away from a group. When I started to consistently show up for F3 years ago I already played it out in my head that I would probably just do this for a while and then casually slip away.
Then Judge Judy said “Hey Anchorman, when you are going to sign up to Q” I was like, oh crap, I stayed too long. Then I lead my 1st and I freaking loved it.
To further keep me from leaving I could rattle off countless men at Shamrock that consistently reached out to me and made me feel like I belonged here. I have witnessed so many examples of love thy neighbor at this location. So, thank you guys for living that out! Let’s keep it up.
WARMUP:
SSH
BA Circ
Merkins
Tempo Squats
Cherry Pickers
THE THANG:
AMRAP
Ruck & Repeat
(thanks I-Beam)
5x Squat Thrusters
10x Blockees
15x Sh Taps
20x Squat
25x Canoe Press
30x Flutter
35x Rocky B
40x Mtn Climber
all with Ruck or Block
Run/shuffle to the port-o-john
MARY:
LBC
Sh Taps
Merkins
ANNOUNCEMENTS:
GTE – Convergence
COT:
What’s your mantra?
What can you fall back on when things get tough?
How do your remind yourself that you can do hard things?
Obstacles Make Me Stronger.
You can’t Break Me.
I’m Blessed and Highly Favored.
mosey to lot beside church street.
AMRAP – 25 minutes
– Bear crawl to midpoint in parking lot
– Lunge back
– 15 reps of the
– hand release merks
– American hammers
– LBCs
– Leg lifts
– Wide arm merks
– Run up top of hill
– 3 burpees
REPEAT
MARY: AB CIRCLE
