Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
The buy-in: 87 merkins
THE THANG: Around the Big Loop, bear crawl to the light pole, do 5 merkins, wait on the 6, lunge to the next light pole, do 5 squats, wait on the 6, rinse and repeat through all 40 light poles.
MARY: No time (but we did 13 merkins to total 100 after time was called)
ANNOUNCEMENTS:
COT: My dad was born on 1/11/1938. He would have been 87 this year. Happy Birthday, Dad.
THE THANG:
Run the big loop with four stops.
Stop 1 burpees
Stop 2 Rail Rows, Merkins, Squats, American, Hammers
Stop 3 burpees
Stop 4 Bench Dips, CDDs, Step Ups, Flutter kicks
Stop 1 and 3, 10x reduce by 1 each time
Stop 2 and 4, 25x reduce by 5 each time
Completed three laps
Quick Lap around the bball court stopping along the way to finish our burpee countdown to 1
MARY:
LBCs
ANNOUNCEMENTS:
COT:
Job 36:15 He delivers the afflicted by their affliction, and opens their ears by adversity.
Use adversity to grow. Burpees are a great reminder that when you fall on your face, you get back up.
Smooth seas don’t make skillful sailors – African Proverb
THE THANG:
21-15-9 complexes for 3 rounds each
21 front squats
15 box jumps
9 Decline push-ups
Run Up the Hill, 20 Toe Taps on Curb, and Return
21 SSH with Tuck Jump
15 CMU Swings
9 BBS
Run Up the Hill, 20 Toe Taps on Curb, and Return
21 Apollo Ohno
15 Gas Pumpers with Static CMU Hold
9 Incline Merkins
CMU Return carry and return to AO
MARY:
10 Suitcase Crunches (in cadence)
10 GA Cheerleaders (in cadence)
20 Heel touches (in cadence)
10 seconds countdown to 6:15am
ANNOUNCEMENTS: Lightweights Birthday and Read the newsletter
COT: Remembering David Anthony Clouate a good friend who took his life the week of Christmas and was laid to rest this past weekend in New Orleans. Reminder to each HIM to be intentional with your friends, check in on them, and cover them with prayer if nothing else because every man has struggles that are easy to go unseen.
THE THANG:
Tabata. 1 circuit = 20 seconds on, 10 seconds rest x 8 rounds. 1 min rest between circuits.
The circuits:
– Burpee
– Freddie mercury
– Tony Hawk
– Georgia cheerleader
– Alligator merkin
– Monkey humper
– Heels to heaven
MARY:
ROF merkins starting at 5
1 min LBC
ANNOUNCEMENTS:
COT:
“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
Philippians 4:4-7
