Fitness. Fellowship. Faith.
THE THANG: did it.
MARY: did this too.
ANNOUNCEMENTS: yep.
COT: yep.
THE THANG:
TABATA
8 rounds 20 sec Work 10 Sec Rest – 1 min rest between sets
1. American swings
2. Figure 8s
3. Thrusters
4. Static CMU Hold with Pointed Toe Heel taps
5. Static Hangs from Rafters
6. Static CMU Hold with Flutter kicks
7. Calf Raises on Bench
8. Curls
ANNOUNCEMENTS: Roco Ice Bears event
COT: Confidence plays an important role in Mens’ lives. Whether you are working to gain/strengthen it or simply maintain confidence through hardships. I shared that it wook me almost 7 months at F3 before I felt personally confident to Q. Now I regularly do it once a week or more and have complete confidence not that it’s a “good Q” but that I am doing my best and am capable. Be confident!
THE THANG:
4x10reps (wait for 6 each round with a Plank)
Inch Worm Out – 2 Merkins – Inch Worm In – Imperial Walker
Together Run up hill 15 wide rail merkins and run down hill
4×10 reps each
L Sit Passover
L Sit Seesaw Press
Together Run up hill 15 wide rail merkins and run down hill
4×10 reps each
Kneeling Passover
Kneeling Seesaw Press
Together Run up hill 15 wide rail merkins and run down hill
11s
Step Ups with Rocks – Alt curls with static hold
MARY:
25 flutter kicks
10 suitcase crunches
Something Mayberry did
15 GA Cheerleaders
ANNOUNCEMENTS:
COT: read Jeremiah 29:11 and shared that birthdays are a good time to reflect on what’s been accomplished and what you want to still do. Also discussed that we tend to overestimate what we can accomplish is a short time and greatly underestimate what can be accomplished longer. So please look at any hardship through the lens of the last several years vs minutes, hours, or days. It will help you recognize that there’s a process happening and right now you might just be at a hard point.
THE THANG:
11s – Rocky’s and Incline Merkins
Ladder up the Matterhorn
Base – BBS
Backbone – Pullups and BBS
Summit – BBS, Merkins, Jump Squats
Repeat the way down
Intermittent Burpees, Moonwalker Merkins, Ran Restraunt Hill as we made our way back
MARY:
Flutter Kicks, Suitcase, Side Crunch
ANNOUNCEMENTS:
COT:
