Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Mosey to L&N for Modified mouth breather: 3 sets of three exercises, three rounds each:
• Merkins x20
• Reverse lunges with curl x10 each leg
• Rock on chest BBS
Run after each set, carry stone after third.
• Thrusters x20
• Calf raises x20
• Plank jacks x20
Run after each set, carry stone after third.
• Mountain climbers x20
• Squats with rock x20
• Rock hammers x20
Run after each set, carry stone after third.
Together, we did:
– Curls
– Upright rows
– Front raises
First round 10 each, then 12 each, 15 each
MARY:
– Flutters
– Big boys
ANNOUNCEMENTS:
COT: Nothing profound, fear is the base of all our struggles
THE THANG:
Mosey to L&N Coupon Pile
40 Curls
40 Bent Rows
40 Skull Crushers
Mosey to Fountains:
9 min TABATA 40/20
Reverse Lunge Drive R
Reverse Lunge Drive L
Mt Climbers 10 + Burpee
Catalina Wine Mixer
Plank Toe Taps
Freddy Mercury
High Flutters
WW2 Sit Ups
Squat Jumps
Mosey to Big Ball:
40 Chest Press
Run stairs for 9 Merkins
40 Kettle Swings
Run stairs for 9 Diamond Merks
40 AmHam
Run stairs for 9 T Merkins
Back to Fountains
9 min TABATA 40/20
Apollo Ono
Shoulder Taps
Plank Jacks
Crossed Mt Climbers
Burpee Jacks
Plank
100s
Leg Lifts
Pickle Pounders
MARY: none
ANNOUNCEMENTS:
COT: break the cycle
THE THANG:
AMRAP 6 min (6 sets/36 min)
R1: 8 Squat Jumps
24 Tricep Ext
(Partner Murder Bunny)
R2: 8 Burpees
24 Overhead Press
((Partner Murder Bunny)
R3: 8 BBSU
24 Squats
(Partner Murder Bunny)
R4: 8 Mt. Climbers (4ct)
24 Kettlebell Swings
(Partner Farmer Carries Bucket)
R5: 8 Lion Kings
24 Skull Crushers
(Partner Murder Bunny)
R6: 8 AmHam (4ct)
24 Freddy Mercury (4ct)
((Partner Murder Bunny)
MARY:
ANNOUNCEMENTS:
COT: You are not required to finish the work but neither are you free to desist from it.
THE THANG:
Stay at lawn. Mile run. What the heck is a kilometer???
1776 workout (reps each set are 17 and then 25+25+26)
Burpees-17
Squats-25
American hammer-25
Dips 26
Run 2 laps
Burpees-17
Jump squat-25
WWII sit-up -25
Hand release Merkins-26
Run 2 laps
Burpee-17
Lunges-25
Flutter kick-25
Decline merkins-26
Run 2 laps
MARY: some LBCs and Boat/canoe
ANNOUNCEMENTS:
COT: The Founding Fathers voted for independence from the British government on July 2, 1776. The Declaration of Independence was a written explanation to their fellow colonists as to why the Continental Congress had voted this way. The document was formerly adopted by Congress on July 4, 1776
We must never forget the words penned by Thomas Jefferson that are immortalized in the Declaration of Independence: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”