Fitness. Fellowship. Faith.
We talked about what we were grateful for in this Thanksgiving season.
THE THANG:
1. Run to the parallel bars
2. 20 inverse rows as we sail to the Cliffs of Insanity!
3. 10 Wallpies and go over the pool wall.
a. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
4. Left side plank for 30 sec.
a. Why are you smiling?
b. I know something you don’t know.
c. I’m not left handed
5. Right side plank for 30 sec.
6. My way is not very sportsman-like
a. Hang from the monkey bars for 1 min.
7. Run to the bell.
8. Build immunity to iocane powder.
a. 20 dips
9. Run to K25 hill and to the top.
10. Roll down the hill towards the fire swamp.
11. Run back up and over and leap the fire geyser at the bottom.
12. Ring of fire as we battle rodents of unusual size.
13. Squatting ring of fire as we escape the lightning sand.
14. We are men of action. Lies do not become us.
15. Death march to the bell as we fall into the pit of despair.
16. Not to 50! 50 dips
17. Buddy carry to the playground as we take Westley to Miracle Max
a. Switch out at the parallel bars
18. If only we had a Wheelbarrow
a. Partner wheelbarrow back and forth to the amphitheater
19. Mawage is what bwings us togetwar, today
a. Al Gore while we quote the scene (Wuv, twoo wuv also)
20. The chase! Jail break to the shovel flag. No wammies!
21. My name is Inigo Montoya. You killed my father. Prepare to die.
a. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
22. To the pain!
a. Ring of fire.
MARY: A few ab exercises with friends.
ANNOUNCEMENTS:
COT:
“We are men of action. Lies do not become us.”
Who do we lie to? Others? Ourselves? Our God?
One way we lie to all three is by pretending we will live forever.
Think of your legacy. What do you picture? Money? A business? Heirlooms or possessions?
Which of these will survive 10 years? 20 years? 50? 100? Eternity?
Steve Jobs was one of the most influential people in the world while he lived and continues to be. However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.
Do not lie to yourself and pretend that your material work will leave a legacy for your family. The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.
THE THANG: mosey to parking lot on Cumberland Ave near 11th St. where wedding singer, bubba, and Cecil are waiting.
Wedding Singer leads from his scooter
Tabata timer 42 seconds of exercise 8 seconds rest
1 leg merkins
Dips
Big boi sit-ups with CMU
Heels to heaven
Leg raises
CMU Overhead press
CMU curls
CMU tricep extension
Progression exercises
One round with CMU
One round with medicine ball
10 blockees
20 thrusters
30 squirrels
Magic Mic leads
11s merkins and big boi sit-ups
FixerUpper leads
Medicine ball bocce
2 teams, do a burpee and toss medicine ball. Closest toss to the cone wins
Losing team has to do an exercise of the winner’s choice
MARY: no
ANNOUNCEMENTS: GTE training 12/2 at asylum
COT: good to see wedding singer (and Bubba) back at F3 post foot surgery.
Word posted in channel already.
Burpees, et al
THE THANG:
3 10 minute EMOMs with a mosey between rounds
Round 1:
10 box jumps
10 deekins
5 dank jacks
Round 2:
10 squat jumps
10 v-ups
Round 3
10 hand release merkins
10 lunges
MARY:
Plank til 6:15
ANNOUNCEMENTS:
Go ruck at asylum daybreak coming up
COT:
Everything we have is a gift… be thankful
James 1:17
1 Cor 4:7
Romans 11:36
Matt 7:9-11
WARMUP:
Park lap
THE THANG:
2.5 mile loop to Dunkin, then back through residential streets.
MARY:
no!
ANNOUNCEMENTS:
Quacken PM on Monday is changing to AM on November 20th
COT:
Start your day with coffee and some exercise 💪