Fitness. Fellowship. Faith.
Founding AO
THE THANG: Ruck for 4.77 Miles
MARY: Still quite contrary
ANNOUNCEMENTS: N/A
COT: Caught Code Brown’s message from his pastor.
THE THANG: See my backblast from the previous week. Seriously.
MARY: A mercifully brief boat/canoe. It’s almost like Code Brown was playing with Cat Gut’s emotions.
ANNOUNCEMENTS: Third F this Friday at Dead End for lunch, early dinner, pre-nap. Prayers for Doubtfire to show and pick up the tab.
COT: Imitation is a sincere form of flattery and an excellent way to lead the pax for a Q.
Take the questions in the pic above :arrow_up: and apply them to your spheres of influence this week. Iron Sharpens Iron!
THE THANG:
– Stage 1 – Pass the Coupon Between Sets:
– Curls
– Rows
– Thrusters
– Wood Choppers
– Triceps Extensions
– Lateral Twists
– Stage 2 – Tour the Ample-Theater to the Dock:
– Enroute to the Ample-Theater from the Gate
– Lt. Dans
– Merkins
– Ample-Theater Work with a Lap
– Boxcutters
– X-Factor
– Step Ups
– Dips
– Derkins
– Gas Pumpers
– LBCs
– Enroute to the Dock
– Lunge to a Light Pole
– Bear Crawl to a Light Pole
– Broad Jump to a Light Pole
– Dock Exercises (While we Startled a Park Worker on Break)
– Sumo Squats
– Burpees
– Stage 3 – Going Up Cardiac:
– Mountain Climbers
– Bernie to the First Turn
– Hello Dolly
– Bear Crawl to the Next Turn
– Squats
– Run to the Benches
– Dips
– Stage 4 – Down Route 66:
– Merkins
MARY: One BBQ Squat
ANNOUNCEMENTS: Anyone who still wants an Asylum shirt/gear let me know. We can make another run of Mud Gear orders
COT: We were not meant to be alone. Our charge was to go forth and make disciples. The only way to do that is to be a part of a community and lean into it. Acts 2:42-44
THE THANG:
Fartlek style run 30, 60, 90 seconds of running with equal recovery times x5.
1.7 mile Cooldown
MARY:
ANNOUNCEMENTS:
Erector passed the invisible flag to Trash Panda (JUCO). Thank you both for your leadership!
COT: