Fitness. Fellowship. Faith.
THE THANG: run in a big loop (Sam Lee to Steele to Hardin Valley)
MARY: one loop around JUCO
COT: see JUCO backblast
THE THANG: Mosey over to the bottom cardiac. Ladder of 5 different moves, running up cardiac to the birth canal after each rung of the ladder so that at the end, 100 reps of each exercise were done:
1. Kick backs x 20
2. Merkins x 25
3. Curls x 33 (+1 on one round)
4. Step back lunges x 50
5. LBC’s x 100
MARY: 7’s at the Pav-a-lon with table rows and step ups.
Circle up for some in & outs and dying cockroaches.
ANNOUNCEMENTS: Iron Pax Week 0 this Friday- P3 on Q.
COT: Can you love the unseen God if you do not love the neighbor you see?
THE THANG:
Tour around the AO:
11s at the guard rails incline merkins/cdd
7s up to the Backbone burpees/pull ups
Calf raises up to the restaurant
Monkey humpers/flamingos to the view
Inchworm merkins through the parking lot
Mosey back to flag
MARY:
Flutter kicks
Lbc
V ups
🍒 pickers
ANNOUNCEMENTS:
Blue grass launch Weds 6pm
COT: recharge through family. It’s okay to take a break
THE THANG:
Slow warm up
Mosey to Mordor
7/11 perform exercise, run to platform, return to bottom and wait on 6
11 squats – platform 1
11 split squats (right leg) – platform 2
11 split squats (left leg) – platform 3
11 lunges (right leg) – platform 4
11 lunges (left leg) – platform 5
11 tuck jumps – platform 6
11 Bonnie Blair’s (l/r) – to the top and stay
Rinse and repeat from the top
Return to bottom and combine all exercises and one last run to the top and back down.
Mosey back to AO
MARY:
Nope
ANNOUNCEMENTS:
2nd F Thursday, 5:30 @Xul
COT:
We are all flawed people but the Lord uses us anyway
THE THANG:
IPC Week 0:
Kalsu- 100 Thrusters with 5 Burpee EMOM
400 m run
Reverse Kalsu – 100 Burpees with 5 Thruster EMOM
MARY:
Stretches
ANNOUNCEMENTS:
2nd F at Xul Thursday at 5:30pm
COT:
Register for the IPC here:
f3greenwood.org/ironpax
Record your scores here:
docs.google.com/forms/d/e/1FAIpQLSdLvI4x8L0jbypKukQVe4VbpW_2MspM94YA7scZvVmDJpBjHg/viewform
