Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Let’s take time to think about the things we’re truly thankful for
THE THANG:
“Fun House”
Circuit was set up around the parking lot. Partner up. Do the thing and then move to the next thing. We listened to the new playlist. It was lots of fun.
– Tire toss
– Sitting back to back coupon handoff
– Standing back to back coupon handoff
– Dog Sled Pull
– Heavy Pallet Carry
– School Desk OHP
– Heavy Press
– Heavy Squat
– Ladder Flutters
– Half Block Shoulder Presses
– St. Curls
– Decline Freddy Presses
– Half Block Big Boy
– Back To Back Over Under Coupon Handoff
– Heavy American Hammers
After we did a couple rounds we put all the stuff up and moved to the flag area. On the way we did some 11s with curb merkins and iron mikes.
MARY:
never
ANNOUNCEMENTS:
– Go ruck event at some point next fall. See Lizzy
– We’re doing something for black Friday morning. Stay tuned.
COT:
Are the issues that get up worked up “death bed issues”? Will the concerns and regrets that you have at the end of your life be the same as the ones that get you upset today? Most of the things we are upset about today will be forgotten, the things that we will regret are things that we are neglecting now.
THE THANG: Using failure to grow.
– “When you own it, you tell me I can trust you.” – Scratch-Off
– The response to the failure needs to match the failure and the audience.
– The sting of failure can redirect a person to reality – against their “logic”, tendencies, learned responses…
– Fear over a situation we are close to can result in a wrong emotional reaction.
COT: The entire session.
THE THANG:
– We started with a Shamrock Shuffle doing 1 burpee, 1 squat, and 1 bear (crawl) to the next shamrock.
– Moved over to Jesus and played goonies trivia. Each round has 5 exercises with 25 reps each. For every correct question you can reduce the reps by 10. We made it through 3 rounds. Needless to say…everyone has a homework assignment to watch goonies.
MARY:
– We did a couple things.
ANNOUNCEMENTS:
– 10 year anny this weekend. Festivities start tonight at XUL. Workout is tomorrow morning.
COT:
– A COT doesn’t always have to be the same thing. I think that guys put too much pressure on themselves for this. I have a few suggestions that may help. The goal is for the rest of the PAX to leave with something that they can apply and remember.
– Shorter is better. Be hyper focused if you are reading from a passage. We have short attention spans at the end of workouts.
– Keep it real. Tell us something about you.
– What are your stories.
– Tell us why you believe what you believe.
– What are your struggles.
– Who were the men in your life that made a difference.
– In my opinion condensed stories with honesty, substance, are the best.
– Your Q does not end until you have completed the backblast. Just do it the same day.
– After you have done your backblast, sign up for another q.
THE THANG:
Block Pile
Bicep curls 30
Tricep press 30
Chest press 30
Lawn mowers 15 each
Mosey to hall
45 sec on 15 sec rest
Calf raises
Ice cream scoop left
Ice cream scoop right
Wall sit
Squat hold
Side lunge left
Side lunge right
Pickle pointer single leg left
Pickle pointer single leg right
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Mike Tyson’s
Mosey to practice field
Groups of 2
Run to 10 yard line and increase by 10 yards each set alternating members while other member holds plank
Mosey to Cot
-stretch
COT
MICHAEL SHADDLE
Encourage one another. Finish well.