Fitness. Fellowship. Faith.
THE THANG: mosey to parking lot on Cumberland Ave near 11th St. where wedding singer, bubba, and Cecil are waiting.
Wedding Singer leads from his scooter
Tabata timer 42 seconds of exercise 8 seconds rest
1 leg merkins
Dips
Big boi sit-ups with CMU
Heels to heaven
Leg raises
CMU Overhead press
CMU curls
CMU tricep extension
Progression exercises
One round with CMU
One round with medicine ball
10 blockees
20 thrusters
30 squirrels
Magic Mic leads
11s merkins and big boi sit-ups
FixerUpper leads
Medicine ball bocce
2 teams, do a burpee and toss medicine ball. Closest toss to the cone wins
Losing team has to do an exercise of the winner’s choice
MARY: no
ANNOUNCEMENTS: GTE training 12/2 at asylum
COT: good to see wedding singer (and Bubba) back at F3 post foot surgery.
Word posted in channel already.
8 rounds 10 reps dropping last exercise
Merkins
Big boys
Mtn climbers
Shoulder taps
Jump squats
Burpees
Flutter kicks
Mucho leggos
Mosey back to AO
MARY:
Hello Dolly
Rainbows via @passport
Boat Canoe via @fixer upper
ANNOUNCEMENTS: Brolympics Nov 4
COT: Matthew 5:13-16
WARMUP: (All in cadence)
15 SSH
10 Baby Arm Circles
10 Rockettes
10 Hillbillies
10 Seal Claps
Michael Phelps OYO
THE THANG:
@Sunsphere Stairs
Do the following exercises OYO with a run up the stairs in between:
10 pull ups
20 Burpees
30 MTN Climbers 4 ct
40 Flutter Kicks
50 T Merkins
60 Big Boys
70 Squats
80 SSH
MARY:
Each Pax led favorite ab exercise:
Pickle pounders
LBCs
Hello Dollies
Flutter Kicks
Right Center Left Center LBCs
Static stretching
ANNOUNCEMENTS:
G6 is going with a group from the cross to Pikeville KY Fri- Monday and asked for prayer
COT:
Wedding Singer has toe surgery next week and will greatly miss being able to exercise for the next 6- 10 weeks.
Mosey back to coupon pile
1.5 minutes of:
Curls
Skull crushers
Chest press
Front raise
MARY:
Ab Circle
ANNOUNCEMENTS:
COT: Be kind and reach out to those struggling.