Fitness. Fellowship. Faith.
Introducing… TWISTIES!
THE THANG:
IPC Week 1.
MARY:
Tour de Equalizer cooldown
COT:
Get up and get out.
THE THANG:
Upper body x25
– Stability merkins (on rock)
– tricep press up
– curl / press (rock)
– spread eagle merkin
Lower body x25
– squats (rock)
– Calf raises
– Flamingo (rock)
– Iron mikes
Core x25
– roll up v up
– Side crunch
– Peter parker
– Plank up/down
Mixture x25
– Thrusters (rock)
– Superman swim
– Dive bombers
– Squat jumps
Mosey back to AO with 11 burpees on the way
MARY:
Dealers choice
COT:
Talked about 9/11 & how would we live today differently if we knew it would be our last.
But concerning that day or that hour, no one knows, not even the angels in heaven, nor the Son, but only the Father. Be on guard, keep awake. For you do not know when the time will come. It is like a man going on a journey, when he leaves home and puts his servants in charge, each with his work, and commands the doorkeeper to stay awake. Therefore stay awake—for you do not know when the master of the house will come, in the evening, or at midnight, or when the rooster crows, or in the morning— lest he come suddenly and find you asleep. And what I say to you I say to all: Stay awake.””
Mark 13:32-37 ESV
THE THANG:
Two people Nascar around the track, while everyone else does a different exercise during each race.
Race 1 Big Boys
Race 2 Curls
Race 3 Skull Crushers
Race 4 Squats
Race 5 whatever exercise you didn’t during your race.
Mosey to track
Xs and Os
Run around the track backwards
Mosey back to AO
Sally Up
COT: Sin is a lion. It starts off like a little cub, but grows into something extremely difficult to kill. Kill sin in your life while its still small, before it grows into being the king of your jungle and devours you.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Are you spending most of your time on the things that are most important? What are you going to do today to change if you are not?
THE THANG:
Mosey to L&N Coupon Pile
40 Curls
40 Bent Rows
40 Skull Crushers
Mosey to Fountains:
9 min TABATA 40/20
Reverse Lunge Drive R
Reverse Lunge Drive L
Mt Climbers 10 + Burpee
Catalina Wine Mixer
Plank Toe Taps
Freddy Mercury
High Flutters
WW2 Sit Ups
Squat Jumps
Mosey to Big Ball:
40 Chest Press
Run stairs for 9 Merkins
40 Kettle Swings
Run stairs for 9 Diamond Merks
40 AmHam
Run stairs for 9 T Merkins
Back to Fountains
9 min TABATA 40/20
Apollo Ono
Shoulder Taps
Plank Jacks
Crossed Mt Climbers
Burpee Jacks
Plank
100s
Leg Lifts
Pickle Pounders
MARY: none
ANNOUNCEMENTS:
COT: break the cycle
