Fitness. Fellowship. Faith.
COT: juco
THE THANG:
11s – Rocky’s and Incline Merkins
Ladder up the Matterhorn
Base – BBS
Backbone – Pullups and BBS
Summit – BBS, Merkins, Jump Squats
Repeat the way down
Intermittent Burpees, Moonwalker Merkins, Ran Restraunt Hill as we made our way back
MARY:
Flutter Kicks, Suitcase, Side Crunch
ANNOUNCEMENTS:
COT:
THE THANG: Relocated to the Pav-Lov to stay out of the wind & started our timer. Complete as many cumulative reps as you can in that time. The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
MARY: Slowsey back to the AO for some stretching & BBQ squats for time.
ANNOUNCEMENTS: Once through the entire circuit is 525 reps (burpees do not count toward total).
How many cumulative reps can you complete?
Record it here:
docs.google.com/forms/d/e/1FAIpQLSdUx68cH7hmb8-HiU08l1EIWwum_yfflpmrV2iDAtElFA9CXQ/viewform
COT: Reviewed Colossians 1:3-8 synopsis of Grateful Prayers for a Godly Church. A grateful church should always demonstrate genuine faith, hope & love. One quote that stuck with us is that we should be grateful when the gospel is bearing fruit all over the world. “If there’s no fruit, there’s a problem with the root.”
THE THANG:
Round 1 perform reps and then run a boogaloop
20, 40, 60, 80, 100, Evens: Merkins/Flutter Kicks single count
10, 30, 50, 70, 90, Odds: Squats/Plank Jacks
Planters for 10 to 5 rep counts
Step ups and dips
Every minute on the minute performed 5 burpees. Went for 7 minutes and on last minute we did 5 man makers.
MARY:
Flutter kicks, hello dollys, scissors, boat/canoe
ANNOUNCEMENTS:
COT: Mental Toughness
1. Mental toughness is when you can find fuel in an empty tank.” – Unknown
2. “The true measure of a man is not how he behaves when things are going well, but how he responds when faced with adversity.” – Unknown
3. “It’s not the load that breaks you, it’s the way you carry it.” – Lou Holtz
These quotes emphasize the importance of resilience, persistence, and the ability to remain strong under pressure. Mental toughness is often about how you respond to challenges, not avoiding them.
THE THANG: at the overlook, exercises at the bottom and at the top near the stairs.
Merkins/flutter kicks
Squats/hello Dollie’s
Lunges/American Hammers
Burpees/big boys
CDDs/lbcs
Bulgarian squats/plank
Glute bridges/pickle pounders
Trip up and down Everest
MARY: none
ANNOUNCEMENTS:
COT: Parable of the Sadhu-faith provides that our call to service will not always be convenient. Often, we must do more than what is convenient.