Q: Aladdin
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: Mosey to the big pavilion for a Tabata workout – 8 rounds of the exercise at 20 seconds on and 10 seconds off. The rounds were CDDs, lunges, leg lifts, merkins, convergence step-ups (4 rounds on one leg and switch for 4 rounds on the other leg). I may be forgetting one. We ran around the playground in between rounds. Mosey back to the AO.
MARY: 25 American hammers on a 4-ct and held plank until time (under a minute).
ANNOUNCEMENTS: Escape from Haw Ridge, GTE, Smokies convergence
COT: Enjoy the time that you have while you still have it.
SSHs
Gradycorns
Rockettes
Windmills
Tie fighters
Cherry pickers
THE THANG:
Bear crawl to other side of Tanning Bed
20 LBCs
crawl bear
20 LBCs
Repeat for 5 minutes
Bernie to one side
10 Merkins
Bernie back
10 Merkins
Repeat for 5 minutes
Side shuffle to one side
10 sandbag rows
Side shuffle back
5 Burpees or 10 sandbag rows
Repeat for 5 minutes
Lunge to one side
10 Squats
Lunge back
15 CDDs
Repeat for 5 minutes
Broad jump to one side
10 V-ups
Broad jump back to other side
10 V-ups
Repeat for 5 minutes
Imperial Walkers to one side
10 chest presses with coupon
Imperial Walkers back to other side
10 wide armed merkins
Repeat for 5 minutes
MARY:
No time for Mary.
ANNOUNCEMENTS: Escape from Haw Ridge 4/5, GrowRuck 4/26-28
COT: Stay positive. Consistency can help. F3 can help! Show up!
Thank you for allowing me to lead today!
Jelly Legs: 30 sec Al Gore, 30 squats, sprint. 20 sec Al Gore, 20 squats, sprint. 10 sec Al Gore, 10 squats, sprint.
MARY:
Around the circle. Dolly kicks, v-ups, boat/canoe, heels to heaven, box cutters.
ANNOUNCEMENTS:
Chainbreakers launches on Monday. 2 rides each week. Join the Slack channel mountainbiking
COT:
Philippians 4:8
“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
take every thought captive…and make it obedient to Christ… 2 Corinthians 10:5
Let’s work to get really good at realizing when we are daydreaming about guilt, mistakes, slights (real or imagined), and other dysphoria where I am the victim… and bounce out of that mindset. Pivot and shift to virtuous positive thinking.
THE THANG:
4 stations partner up and as the first partner runs to the next station and back the second partner does the first exercise on the list. Each partner needs to do all three items before they both run to the next and repeat running up to the station after that.
Sandbag Burpee
Cling and press
Sandbag squats
Merkins
Wide Merkins
Shoulder taps
Welsh dragons
Bear crawls
Plank jacks
SSH
Imperial walkers
High knees
Fellowship mosey back to the AO