Fitness. Fellowship. Faith.
THE THANG:
Run to hill.
Hill sprint circuit
7 min tabataish workout
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
BA Circ
Merkins
Tempo Squats
Cherry Pickers
THE THANG:
AMRAP
Ruck & Repeat
(thanks I-Beam)
5x Squat Thrusters
10x Blockees
15x Sh Taps
20x Squat
25x Canoe Press
30x Flutter
35x Rocky B
40x Mtn Climber
all with Ruck or Block
Run/shuffle to the port-o-john
MARY:
LBC
Sh Taps
Merkins
ANNOUNCEMENTS:
GTE – Convergence
COT:
What’s your mantra?
What can you fall back on when things get tough?
How do your remind yourself that you can do hard things?
Obstacles Make Me Stronger.
You can’t Break Me.
I’m Blessed and Highly Favored.
THE THANG:
Get a coupon, vest, plate, or ruck and make way to the Skatepark for the 11 Ladder.
Starting with 11 reps each, complete the 9 exercises, leave ruck/coupon/etc., run and climb over the wall (2 Burpee penalty if you go around it), and run around the Thunderdome back to the Skatepark. Drop to 10 reps for the next round, rinse and repeat.
Exercises:
Burpee Jump Overs
Goblet Squats
Ruck Mountain Climbers
Ruck Iron Mikes
Ruck Merkins
OH Press
WW3 Sit ups
Curls
American Hammers
MARY:
No time. But she says that she misses us.
ANNOUNCEMENTS:
Concord Trails I this Saturday at the Cove, see Slack for details.
Big Ball Convergence rescheduled for 2/17
Escape from Haw Ridge Friday, March 1st!
COT:
“If you ask God to move mountains, expect Him to hand you a shovel.”
THE THANG:
Starting at the entrance, mosey the main drag – stopping at each crosswalk to do 5 burpees.
20 box cutters and 20 flutter kicks
At the soccer field, do kerkins at one corner, mosey and do squats at the other. Repeat with reps incrementing by 10 each set. Finished with 80 squats.
Crosswalks again – this time with 3 donkey kicks.
Jailbreak!
MARY:
Round Robin w/ side crunches, hello dolly, boat Canoe, Freddy mercury.
ANNOUNCEMENTS:
COT:
Jesus tells us to mind the beam in our own eye instead of looking for the speck in another’s eye.
“Tolerence for others, strict for myself.” – Marcus Aurelius
“Look in others for their virtue. Look in thyself for thy vices.” – Benjamin Franklin
THE THANG:
2 min Challange
Tanning bed sprint runs:
Sprint to end and back and do 2 of an exercise then increase by 2 with every sprint stopping at 10.
-Merkins
-CDD
-Big Boys
-American Hammers
-Burpees
-Squat Jumps
-Bear Crawl
Lap
2 min Challenge
MARY:
ANNOUNCEMENTS:
COT: