Fitness. Fellowship. Faith.
THE THANG: Battle buddy runs with exercises to advance.
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Lap around the big loop
25 rail roads
50 calf raises
25 incline merkins
25 bench Dips
10 box jumps
Mosey to the Basketball court
Evolution of man
2 on 2 ultimate frisbee
MARY:
No time
ANNOUNCEMENTS:
13th fo Uncovered
COT: freedom
THE THANG:
1776 yards
Mosey 3 laps around the trail of tears with 4 stop s each lap
25 Curl, press. extensions (w/coupon)
25 merkins
25 squats
25 american hammers
20 x rows
Lunges to finish the distance
30 x calf raises, 20 x rocky balboa (r&r x2)
MARY:
Merkin ring of fire
Flutter kicks with coupon
Boat canoe
ANNOUNCEMENTS:
9am Asylum 4th of July work out today
UnCOVEred 13th
COT: Happy Birthday America. Our freedom is endowed through our creator.
THE THANG:
Rotating Q
11s of merkins and box jumps
Rail rows on the causeway
Calf extensions up the stairs, bearcrawl down the hill x3
Bernie up the hill with ab work up top
Grabbed a coupon for Curls, squat, and press through the parking lot.
Lunged back to the pile to drop our rocks
Dips and up and over merkins at the lower lot.
We then took a minute to hop over the curb.
Acceleration drills from goal to goal on the soccer field x2
MARY: 6’s
ANNOUNCEMENTS: UnCovered
COT: Lessons from the book of Kings and Josephat. Be wary of what you accept or condone.
THE THANG:
First to $1,000 wins
Pick your payment, like a choose your own adventure of pain.
1 lap $20
20 Merkins – $25
20 BBS – $25
20 Squats – $25
15 Burpees – $40
15 box jumps $35
20 Lunges- $25
30 calf raises – $15
Bonus:
50 Dips – $50
MARY: no time
ANNOUNCEMENTS: uncovered
COT: A couple observations we are resilient and be mindful at what you are filling you time with.
