Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Dora to music, partner worked while other ran a lap then flip flop
American Hammers, Plank jacks, CDD, BBS, mountain climbers, squat thrusts, merkins, burpees, wall sits, curls
MARY: Flutter kicks
ANNOUNCEMENTS:
Escape from Haw Ridge 4/5
GTE 4/27
COT: Happy Easter, Enjoy the weekend!
THE THANG:
Tabata – 8 rounds 20 sec work 10 sec rest – 1 min jog to gate and back/rest
MERKINS, SQUATS, LBCs, CALF RAISES, PLANK SLOW MARCH
Mozy, no stops, back to AO
(I clocked 1.78 miles for the day)
MARY:
Birthday Rounds
Burpees, Imperial Walkers, Squats, Tie Fighters, BIG Arm Circles
ANNOUNCEMENTS:
Escape Haw Ridge, Leadership meeting invite, and convergence for GTE
COT:
Be honest with others but more importantly be honest with yourself. Honest about what you need to work on to improve. Encouraged all to look inward and find something we can improve about ourselves, if we look honestly at ourselves.
THE THANG:
First 5 – Core
10 LBCs
10 American Hammers
10 Flutter Kick (each leg)
10 Box Cutters
Six-Pack (heel taps, right oblique, left oblique, LBC, leg raises, WWII)
Second 5 – Legs
10 Squats
10 Lunges (each leg)
10 Flamingos (each leg)
10 Mountain Climbers
10 Bulgarian Split Squats (each leg)
Third 6 – Upper body
10 Merkins
10 Shoulder Taps
10 Diamond Merkins
10 CDDs
10 Merkin Jack (Plank Jack done at the bottom of the Merkin)
10 at the Backbone: 10-second hang, 10-second lower from chin up, 10 pull ups
MARY:
Ring of Fire
3 Squats counting down to 1
3 Merkins counting down to 1 (with some claps)
ANNOUNCEMENTS:
Escape Haw Ridge and Smokies Convergence
COT:
Earmuffs spoke his heart!
THE THANG:
3 Rounds – 45 secs + 15 secs rest
– Burpees
– Mountain Climbers
– High Knees
– Plank Jacks
– Squat Jumps
– Merkins
– Willie Mayes Hayes
– LBCs
Fellowship Mozy back – along the way did Lemur Jumps between light poles and then mozy back to AO
MARY:
10 Inch Worm to T release Merkins
20 Flutter Kicks
10 Froggy Crunches
10 v-Ups
3 Tempo squats with a 4 sec hold
ANNOUNCEMENTS: See newlsletter
COT: Shared story about my kids and looking for the emotions underneath a conflict to get to the root.