Q: Spellcheck
PAX: Appleseed, Bail Bonds, Gmail, Switchgrass (Stacy Clark), Herbie, Apple seeds, 2.0s Strings & Bruce Lee
FNGs: None
COUNT: 8
WARMUP: side straddle hops tempo, squats, Thai fighters, overhead claps this and that oil, cans and cherry pickers
THE THANG:
10 of one exercise from round 1 at the bottom of commerce Hill / mosey, halfway then Bernie to the top.
10 of one exercises from round 2 at the top of commerce Hill, then mosey back down. 5 trips up & down.
Round 1: Burpee’s / Squats / Merkins / Imperial squad walkers / J Lo’s
Round 2: Big boys / Flutters / LBC’s / Australian snow angels / Freddie Mercury’s
@ the AO / 50 secs on 10 secs off / Mosey after each round
Round 3: Blockies / Lunges / Curls / OHP / Pull throughs
Round 4: Step-ups / Derkins / Wall Sit / Dips / Incline
Round 5: Rows / Murder bunnies / tricep extensions / CMU NASCAR / Swings
MARY: No Time
ANNOUNCEMENTS: HawRidge next Friday
Come, see, switchgrass this week before he ships out!
COT: in response to the cross, we can lay down our own “volition” and take up that of The Spirit that we now have access to, because of Christ, crucified, and resurrected!
”And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice—the kind he will find acceptable. This is truly the way to worship him.“
Romans 12:1 NLT