Fitness. Fellowship. Faith.
the usual
THE THANG:
2 for a mosey around the Old City with some walking lunges, dips and various merkins thrown in.
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Blackjack with F3 Cards
Q vs PAX
Vegas Blackjack games:
If Q wins, we do all the exercises on the cards.
If PAX win, we do only PAX cards.
If PAX bust, one lap, 10 burpees, and cards.
No one wins.
MARY: nope
ANNOUNCEMENTS: Bev MRI today at 3pm, Foster (Fellow) deploying overseas.
COT: Don’t trust everyone, but don’t trust no one either. Find brothers you trust and don’t be too closed off.
Seneca Epistle IV
ANNOUNCEMENTS:
1. 2nd F coming soon
COT:
“But Daniel resolved that he would not defile himself with the king’s food, or with the wine that he drank. Therefore he asked the chief of the eunuchs to allow him not to defile himself.”
Daniel 1:8 ESV
“Resolved” – discipline that was decided beforehand
THE THANG:
Mosey to ramp
20/18/16/14/12/10/8/6/4/2
HR Merks/Prison Squats/LBCs 4ct
Run ramp
Burpee – 3
Run back
Hold alternating squat/plank until everyone is back before start of next round.
1. 20squats, 15 merkins
2. 20 lunges, 20 mc (4 count)
3. 10 burpees, 15 plank jacks
Mosey Henley St Bridge parking lot
5 minute shoulders
Alternating Slicer
Bent Face Pull
Close-Grip Overhead Press
Alternating Side Raise
Close-Grip Front Raise
60 sec each
5 minute leg
Goblet Squat
Reverse Lunge
Pulses
Bulgarian Split Squat
Close to Wide Squat Jump
60 seconds each
Gay St. Bridge
Walking Lunge, 10 squats at lamp post or 10 merkins at lamp post
4 rounds
Bridge Sprint Ladder
Sprint to first lamp post → 5 burpees
Back to start → 5 squats
Sprint to 2nd post → 5 burpees
Back → 5 squats
Keep adding lamp posts for 5 minutes AMRAP
MARY:
ANNOUNCEMENTS:
COT:
