Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
10 pullups or burpees
20 merkins
30 squats
Run a lap (or bernie your preferred distance)
Repeato AMRAP – 30 mins
3rd F
MARY:
ANNOUNCEMENTS:
COT:
Doorkicker’s question
Why is building real community in the church so hard?
Discuss 15 minutes
This was a trial of the 30/30 workout. This is a 30 minute workout followed by a 30 minute discussion of one question that is sent out in advance. This was modified to be a 15 minute discussion to stay within the usual 45 minute workout.
Something that worked well (IMHO) was to have a simple workout plan that allowed me to give instructions once and let ‘er rip. Also PAX could make the workout as intense as they needed since it was an AMRAP.
After 30 mins, time was called and we assembled in the pavilion. Both Z-Pack and Borg brought coffee, so that was enjoyed by all (even Shotgun :wink:). Thank you, men, for doing that.
We had all had time to think through DK’s question. A few thoughts included we don’t value deep relationships enough, judgementalism, laziness, lack of boldness, fear and insecurity, lack of common mission.
One word that came to my mind was “OPTIONAL.” I live like a lot of things are optional, including deep relationships.
DK said we should get our families together. Let’s do that, bros.
Also, somebody else run a 30/15! You are freed to lead.
Prayer by Borg, SYITG next time :muscle:
THE THANG:
Ruck up a hill and back down
MARY:
A myriad of ruck PT exercises on the Gresham MS track
ANNOUNCEMENTS:
Couldn’t think of any
COT:
Which gospel will you believe?
THE THANG: Phase 1 – “Infiltration” (10 minutes)
AMRAP: 5-minute blocks x2 (1-min rest between blocks)
Block A: Speed & Agility
– 10 Jump Squats
– 10 Merkins
– 20 Mountain Climbers
– 1 Suicide Sprint (~20-30 yards)
Block B: Strength Under Fire
– 5 Burpees
– 10 Lunges (each leg)
– 15 Big Boy Situps
– 20 Air Squats
Phase 2 – “The Extraction Zone” (10 minutes)
EMOM (Every Minute On the Minute):
Each minute, complete:
– 8 Burpees
– 12 Merkins
– 16 Flutter Kicks (4-count)
Any time left in the minute = rest.
No one had time left :smiling_imp:
Phase 3 – “Last Stand” (10 minutes)
Ladder Circuit: Reps go 10 -> 1, descending by 1 each round
– Merkins
– Jump Squats
– Leg Raises
If you finish early, plank or do slow air squats.
Cooldown
MARY:
ANNOUNCEMENTS:
COT: “Pain teaches. Discomfort refines. But it’s the decision to show up anyway that defines a man.”
Jesus never said life would be a walk in the park. Our weakness is where His strength really shines.
THE THANG:
Ruck uphill
MARY:
Ruck downhill
ANNOUNCEMENTS:
COT:
Nuthin fancy. Prayer, and see you next time.