Q: flyball
PAX: Bail Bonds, Mathlete, Borg, Natty, Mooch, flyball, Wild Thing (2.0)
FNGs: None
COUNT: 7
WARMUP:
– SSH – 20 IC
– Tempo squats – 12 IC
– Seal claps – 12 IC
– OH claps – 12 IC
– Moroccan Night Clubs – 12 IC
– Figure 4 squats – 5 each leg OYO
– Cherry pickers – 6 IC
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.
