Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Stairs
20 squats at the top
20 merkins at the bottom
Church parking lot
2 sets of hill sprints 5 burpees at the top
With coupons
30 reps
Shoulder press
Bicep curls
Triceps ext
2 rounds (flutters in between rounds)
Uphill walking lunges with 10 merkins at each light
to Krutch Park
20 steps ups
20 dips
20 bulgarian split squats
Bear Crawl
A few abs exercises sprinkled in.
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
PAX complete a round of exercises and run to other side of the track for a separate set. Each time one set is completed, the top exercise will be removed. Run back and forth until the bottom exercises remain.
Station 1:
30 LBC
25 Big Boy Sit-ups
20 Pickle Pounders
15 Flutter-kicks (2 count)
10 Up-Downs
Station 2:
30 Lunges
25 Jump Squats
20 Merkins
15 Mountain Climbers (2 count)
10 Inch Worms
MARY: hollow hold 30 sec
ANNOUNCEMENTS: Van Pelt Family, “T” friend of Passport (Ryan Matthews) dealing with mental health, G-6 (Rick Kuhlman) fellows jobs
COT: “Blessed are the peacemakers,
for they will be called children of God.”
Matt 5:9
A little over a week ago, the night before MLK Day, I heard the historian Heather Cox Richardson say that so many people feel we are short on heroism these days. She mentioned that the night before the Reverend Doctor Martin Luther King Jr. was assassinated by a white supremacist, he gave a famous speech in support of sanitation workers in Memphis, Tennessee.
After his friend Ralph Abernathy introduced him to the crowd, King said: “As I listened to Ralph Abernathy and his eloquent and generous introduction and then thought about myself, I wondered who he was talking about.”
Dr. King went on to tell the audience that if God had let him choose any era in which to live, he would have chosen the one in which he had landed.
“Now, that’s a strange statement to make,” he said, “because the world is all messed up. The nation is sick. Trouble is in the land; confusion all around…. But I know, somehow, that only when it is dark enough, can you see the stars.”
SSH
Baby arm circles
Moroccan
OH clap
Shoulder tap
THE THANG:
Decline Merkin-20
Squat-20
American hammers-20
Mtn Climbers- 20
Lap
Smurf jacks-20
T-Merkin-20
Lunges-20
Big boys-20
Lap
Repeat warmup and everything two times.
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Mosey to Big Ball
10 reps of:
Box Jumps
Derkins
Split Squats
Dips
BBS
____ burpees (box jump, iron Mike, inch worm, toe tap)
Run stairs
Between sets with cones:
Bernie and bear crawl to and from halfway mark
Broad jump and sprint to and from full length mark
MARY:
4-2-2 Merkins
ANNOUNCEMENTS:
Lunch at Kern’s tomorrow at 12pm
COT:
Preach the gospel to yourself daily
