Fitness. Fellowship. Faith.
WARMUP:
1 lap at Fountain City park
THE THANG:
We rucked to St. Joseph School, making a loop route along residential streets.
MARY:
“Think about it. You walk into a video store, you see 8-Minute Abs sittin’ there, there’s 7-Minute Abs right beside it. Which one are you gonna pick, man?” – There’s Something About Mary
ANNOUNCEMENTS:
OTB Karns workout on Wednesday mornings – new AO location.
COT:
We lifted up prayer requests.
Have a great weekend!
WARMUP: lil bit o that
THE THANG:
f3greenwood.wordpress.com/ironpax/preblasts/
MARY:
ANNOUNCEMENTS:
COT:
When faced with what should be an easy day, I often “play down to the level of my opponent,” or put it on autopilot. However, if there is a challenge facing me, I know I have to meet it.
The IPC is a great example. I can’t really just phone it in when leading or participating in this workout because I know it will be such a challenge.
I appreciate the men of The Quacken who embraced the challenge the past 5 weeks together and come through it with a little more grit and resilience. Let’s take that from the gloom and share it with others.
Calf Raises 10 count in cadence
Calf Stretch 30 second count on CMU
Full Squat Hold 30 sec count
Gorilla Walks 30 seconds
Crab Walks 30 seconds
Lean-to’s Hold (Natural Leg Extension/Lean Back) x10
Standing Straight Leg Stretch (Hamstring) 4 count x10/side
Hula-Hoops x5/side (hip rotation)
Lying Butterflies
Shoulders
Chicken Wings (Thoracic) 10 Count in Cadence
Baby Arm Circles Forward 10 count in Cadence
Baby Arm Backwards 10 count in Cadence
Scalp up/Down (Scalpula) in Cadence x10
Scalp Forward/Back (Scalpula) in Cadence x 10
THE THANG: 3 Points of Pain
3 Cones in a Triangle- Press ups to one, murder bunny to the next, lunge to the last w CMU. X5
MARY: Volunteer
ANNOUNCEMENTS:
COT: no FNG’s