Fitness. Fellowship. Faith.
THE THANG: 11’s and 7’s wandering the farm.
MARY: 2 min challenge
ANNOUNCEMENTS:
COT: don’t worry.
THE THANG:
24 reps cycling down to 0, dropping 4 each round. 4 exercises followed by a lap.
Set 1.
Plank limb lifts
Squat Bear Hop
Lunges
Plank hip Dips
Set 2
Plank jacks
Reverse Plank kick outs
Squats
Low plank Knee to elbow
MARY: 5 V ups
ANNOUNCEMENTS:
Hardship Hill
COT:
Camaraderie- the quality of affording easy familiarity and sociability – the best seasons in my life have been and are, the ones where I’m connected to people doing the right things. Who are you surrounding yourself with?
THE THANG: We did the Falcon workout, but our flying squirrels were modified to basic burpees, and we switched CDDs for curls so we didn’t have to carry a coupon with us the whole time. We finished the four rounds of exercises, but we did not have time for the last run. If someone claims to have done 104 flying squirrels, then I will need to see video evidence to believe it.
MARY: No time
ANNOUNCEMENTS: Hardship Hill
COT: Prayers for Falcon, his wife, his 4 kids, and F3 St Louis
THE THANG:
Mosey to the Stairs
Bottom of the stairs: merkins and bbs
Calf raises up the stairs (2 sets)
Mosey to small pavillion
Small pavillion: Dips and step ups
Lap around the playground back to the bottom of the stairs.
Rinse and repeat
Start with 24 reps of each exercise dtoppi g 4 each round
Mosey back to flag
MARY: Flutter kicks × 24, boat canoe
ANNOUNCEMENTS:
Hardship hill
COT: Have you brought anyone with you in awhile, maybe it’s time to make an effort to EH your circle
THE THANG: Mosey to the rock pile near the splash pad for a circuit Tabata – 8 rounds, 20 seconds on, 10 seconds off with a different exercise each of the 8 rounds. The 8 exercises were merkins, curls, rows, LBCs, tricep extensions, squats, overhead presses, and leg lifts. So, we did 20 seconds of merkins, followed by 10 seconds of rest, followed by 20 seconds of curls and so on until we were doing 20 seconds of leg lifts at the end of the 8 rounds. We did the same circuit of 8 exercises Tabata-style 6 times. We ran around the playground after each round except between the 5th and the 6th rounds. Mosey the long way back to the AO.
MARY: Held plank until time (about 30 seconds)
ANNOUNCEMENTS:
COT: We need more pride and patriotism in this country.