Q: Lightweight
PAX: Aladdin, Bartman, Einstein, Pew-pew, Mayberry, Dinger
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
Plank races
Weighted wall ball
MARY:
No time
ANNOUNCEMENTS:
Soccer
COT:
Keep Dinger (Bentley) and his family in your prayers
Fitness. Fellowship. Faith.
THE THANG:
4×25 CMU work, with various forms of movement across the parking lot between sets:
Press with Mosey
Curls with Super Mario
Ball Buster Squats with Karaoke
Lawn Mower with Bernie
Flutter Kicks with Butt Kicks
4×10 Thrusters with High Knees
MARY:
Suitcase
Boat Canoe
ANNOUNCEMENTS:
One Knox Match in mid June
COT:
Sin causes all of us to exchange worship and service of the Creator for worship and service of the creation. It’s easy to stray, be cautious and watch your blindspots.
Core Work – 20 each, 4 count on most, 2 sets+1
Freddy Mercury
Box Cutters
LBCs
Flutter Kicks
American Hammer
Legs at the Hill – Up to Dwayne Johnson for 5 jump squats
20 each
Squats
Lunges
Calf raises (in, out, front – on the stairs – 60 total)
Bulgarian Split Squat (foot on the curb)
Super Mario
Arms by the Backbone –
10 Decline Merkins
10 CDD
10 Shoulder Taps
5 Resistance Pull-ups (5 count down)
20-count hang (1 Mississippi)
MARY:
Knoxville Cherry Picker
Quad stretch
ANNOUNCEMENTS: See the newsletter
COT: Marriage is a model of God’s relationship with his Church and each of us. Earmuffs said some amazing things and challenged us to care for our wives as Christ cares for His church.
THE THANG: ultimate frisbee then ultimate slammo
MARY:no time
ANNOUNCEMENTS: hardship hill
COT:treasure the time with your family. Never know what tomorrow brings
Main Workout: “Ribbed 66 Core Circuit” (35 minutes)
Use 6–8 lights spaced out around the parking lot (adjust based on the space/time). At each light, perform 1 core exercise + run to next light. Cycle through the list until time is up or you reach 66 total exercises.
Core Stations (rotate through these)
1. Big Boy Sit-Ups –
2. Flutter Kicks –
3. Freddie Mercurys –
4. LBCs – 25 reps
5. Plank Shoulder Taps –
MARY: Stretching
ANNOUNCEMENTS: Flag hand over at Shamrock
COT:Psalm 23
Remember your Good Shepard today