Fitness. Fellowship. Faith.
COT: be patient with stupid people and pray for fruits of the spirit
THE THANG:
1. Mosey to bars: Pull-ups x7/other pax squats
2. Mosey to CMU: 2 equal lines for Relay: Pax curl, thruster, OHP or Tri Ext, squat, rows, BBS, flutter, blockees, etc, while relay murder bunny to ramp/rifle carry back – switch out for next pax
3. Mosey to big lot: mucho chesto
4. Mosey to football field: Battle buddy up for Fireman carry (or piggyback) to 25 then switch to 50, then switch to wheel barrow to 25, then switch to FG.
5. Freeze tag in end zone 5 minutes
MARY:
MOSEY back to START for Mary ring of fire (plank while 1 merkin around the circle-2 if time-3if time)
ANNOUNCEMENTS:
1. Rucksgiving
2. ROCO Convergence
COT:
“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers. The wicked are not so, but are like chaff that the wind drives away. Therefore the wicked will not stand in the judgment, nor sinners in the congregation of the righteous; for the Lord knows the way of the righteous, but the way of the wicked will perish.”
Psalm 1:1-6 ESV
I asked my 10 year what i could be better at and he said i needed to listen and get off my phone more. Don’t be afraid to ask for feedback and make necessary changes to be better.
A couple HCs disappeared overnight. We forgive you.
THE THANG:
MARY:
ANNOUNCEMENTS: Brolympics on 11/16
COT: Romans 13, as believers we should pray for our leaders even if we don’t agree with them because God had placed them there for His good
– SSH (15)
– Arm Circles (15)
– Little of this/that/these/those
– Imperial squat walkers (slow cadence count) (10)
– Toe Merkins (20)
– Quad stretch
– Forward Fold
– Lunges (slow cadence count) (10)
– Inner thigh stretch left and right
– Merkins (10)
On your 6
– Freddie Mercury’s (15)
– Hello Dolly’s (15)
– Heels to Heaven (10)
– LBC’s (15)
THE THANG:
Single file line – mosey to CMU pile
Circle up:
– curls (5)
– Overhead press (5)
– Reverse Row (5) L+R
Split in 4 groups: repeat above exercises with each line doing a different exercise from the next.
Mosey to Football Field
– line up across goal line (KEEP IN STEP/LINE WITH EACH OTHER)
– Jog to 30, jog back
– Jog to 30, Bernie back
– Flip half of PAX, half jog other half Bernie in sync down and back
– Flip PAX every other one and repeat
– Bear crawl to 20, bear crawl back
– Mosey back to start
MARY:
– Mountain Climbers (25) in cadence
– Freddie Mercury’s (20) in cadence
– Hello Dolly’s (15) in cadence
– Heels to Heaven (10) in cadence
– LBC’s (20) in cadence
ANNOUNCEMENTS:
– brolympics in a few weeks (we are 2 time defending champs)
COT:
Togetherness. This workout was a “Together” workout. All exercising, counting, and moving in sync with each other. Progressing together. It’s easy to go solo, to not ask for help, to be alone as a man. It can result in us struggling alone, or winning in private. Neither is as enjoyable as the alternative. Life is just better together…it’s not always easier, but it’s better. We were made to experience life interactively amongst peers, friends, and spouses…each has their place.
I have a personal struggle with my relationship with food. It’s something that’s been demonstrated over decades that I cannot control. I’m not sure what woke me up on it, but this month is a month to fight back for me. To involve others, cause I know what failure feels like alone, and I cannot imagine any victory without accountability and involvement from others. My encouragement is to lean in to being around other trustworthy guys, invite them into some things you are enjoying or some things you may be processing through.
