Fitness. Fellowship. Faith.
Founding AO
COT: juco
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: 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.
THE THANG:Run from station to station, at each station start with 10 Burpees, with a mixture of Tempo Merkins and squats, flutter kicks, hello dollys, Freddie mercury’s, heels to heaven, and monkey humpers. While running would add in knee taps, butt kickers, karaoke’s, and jail breaks
MARY:
ANNOUNCEMENTS: Reminder about Spartan Race
COT:Talk on Joy
WARMUP:
SSH
Tempo Squats
Calf Raises
Tempo Merkins
THE THANG:
Ruck to the end of the Greenway and back to the flag.
Apollo Onos
Ruck to the concrete stadium seats.
10 reps to 5:
Alternating Step-ups
Dips
Ruck around the park back to the stadium seats.
10 reps to 5:
Right leg Lateral Step-ups
Left leg Lateral Step-ups
Incline Merkins
Ruck back to flag.
MARY:
Imperial Squat Walkers
Plank Hold
Shoulder Taps
Lunges til time.
ANNOUNCEMENTS:
Forg3 coming up next week.
Escape Haw Ridge is coming up in March.
COT:
MLK: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
This is also a Biblical truth.
Matthew 5:14-16 NLT
[14] “You are the light of the world—like a city on a hilltop that cannot be hidden. [15] No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. [16] In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.
We need to be that light to those around us and shine where the darkness is. But remember that it’s all for the Glory of God!