Fitness. Fellowship. Faith.
THE THANG:
Deck of cards:
clubs = big boys
diamonds = merkins
spades = squats
hearts = box cutters
MARY:
run down the hill
ANNOUNCEMENTS:
COT:
Be prepared
Winners was Mathlete, with Flyball a close second.
MARY:
None
ANNOUNCEMENTS:
COT:
Discussed how we all have choices and make choices and it’s not always easy to know what to do. Pastor John Piper often discusses how to make decisions biblically, emphasizing the importance of choosing in accordance with Gods will and seeking to glorify him in all we do. To approach a decision biblically we should understand God by reading his word. How can we know God, if we do not read his word. Understanding His will is understanding Him. We should also be in prayer asking for God to help you make the right choices, that he would give you wisdom, and strength. Additionally, seek the council of others. It could and should be your spouse, parents, family, pastor or friends that are wise. In the end we may have many different options before us and we just need to make the best decisions we can and God will use that to grow us. My wife and I made a big job, move decision that at that time seemed to be a mistake. Now looking back I realize that although it was a hard time, God used it to grow us, and bless us. It helped me be where I am at now with my career.
We ended with reading the lyrics to “All I have is Christ”. Please read or listen to it if you have a chance.
THE THANG: Phase 1 – “Infiltration” (10 minutes)
AMRAP: 5-minute blocks x2 (1-min rest between blocks)
Block A: Speed & Agility
– 10 Jump Squats
– 10 Merkins
– 20 Mountain Climbers
– 1 Suicide Sprint (~20-30 yards)
Block B: Strength Under Fire
– 5 Burpees
– 10 Lunges (each leg)
– 15 Big Boy Situps
– 20 Air Squats
Phase 2 – “The Extraction Zone” (10 minutes)
EMOM (Every Minute On the Minute):
Each minute, complete:
– 6 Burpees
– 10 Merkins
– 12 Flutter Kicks (4-count)
Any time left in the minute = rest.
Phase 3 – “Last Stand” (10 minutes)
Ladder Circuit: Reps go 10 -> 1, descending by 1 each round
– Merkins
– Jump Squats
– Leg Raises
MARY:
ANNOUNCEMENTS:
COT: Pain teaches. Discomfort refines. But it’s the decision to show up anyway that defines a man.”
WARMUP: 1 minute each of:
SSHs
Arm circles
High knees
Squats
Stretch as needed
THE THANG:
Mosey to the rock pile below Coliseum.
12 4-count Merkins
15 squats w/rock
10 rows (4-count)
12 lunges w/rock
15 glute bridges
Mosey around the Coliseum back to the rocks.
Rinse & repeat.
Mosey back to AO. Hydrate.
40 second exercises – 20 second rest for each of the following:
Jump squats
Mountain climbers
Burpees
Skaters
High knees
1 minute rest, rinse and repeat.
MARY:
ANNOUNCEMENTS: June 26, Handing over the reins to Crash Dummy!
COT: Go Do Good! God’s love will make you see yourself and your neighbor through the eyes of grace. When you see God’s love, you see other people.
THE THANG:
Lower Body Burn x 3 count down, fast/explosive up
Set x 2 rounds:
– Slow Squats – 12 reps
– Lunges (Alternating Legs) – 12 each leg
– Jump Squats – 12 reps
– Figure 4 Squats – 12 reps
– Wall Sit – 1 minute
Mosey
Upper Body Sizzle: 3 count negative
– Slow Merkins – 12 reps
– Wide Merkins – 12 reps
– Irkins – 12 reps
– Low Plank Hold – 30 seconds
Mosey
Core Control:
– Slow Flutter Kicks – 25 IC (3-count separation then 1-count switch)
– Hello Dolly – 12 IC (same tempo)
– Slow Big Boys – 12 reps (3-count up, slow down)
– Supermans (slowly) – 12 reps (3-count up)
Mosey to boat ramp
Wall ups (12)
Mosey back to AO
Birthday Manmakers for Wild Thing (12)
Repeat the slow burn sets until time
MARY: no time
ANNOUNCEMENTS: Dad Camp Aug 15-17
COT:
“For the time will come when they will not tolerate sound doctrine; but wanting to have their ears tickled, they will accumulate for themselves teachers in accordance with their own desires, and they will turn their ears away from the truth and will turn aside to myths. But as for you, use self-restraint in all things, endure hardship, do the work of an evangelist, fulfill your ministry.”
2 Timothy 4:3-5 NASB2020
Endure hard things together. Let’s pray for each other and help one another endure during and outside of our beatdowns. Let’s remember those who are struggling to endure today.
