Commission (Adam Wilson) – Page 3

AO: juco
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Butterknife, Parkour, Commission (Adam Wilson), Lil’ Spice (Chad Crawford), Booster (Les Fout), Wanderer (Dave Staab), Guardrail (Brandon Brown), MC Fraud (Chris Trice), 5K (Derren Burrell), Windex, Fetch (Joel Moran), Mailbox (Chip Keim), MessyHobbs, Stye (Hal Phillips), Incoming (Rodney Pointer), Soot (Daniel Anders), Sparkler (Brian Pitstick), Hallmark
FNGs: 1 Hallmark
COUNT: 19
WARMUP:

Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bear crawl in shake hands crawl bear out
1 burpee oyo
Repeat
Cherry Pickers
10 Windmills in cadence

THE THANG:

Fighter Merkins
5 Sledge Hammer swings on the tire
Flutter kicks
Mountain Climbers
Squats
Curls
Burpees
Tris
Jump rope
Rows
Run stairs
BBS

MARY:
Hello Dolly x10
ANNOUNCEMENTS:
Flag handoff at Equalizer
Q101 workshop at the Project
COT:

“Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness God desires.”
‭‭James‬ ‭1‬:‭19-20‬

AO: juco
Q: Commission (Adam Wilson)
PAX: 5K (Derren Burrell), Base Salary, Booster (Les Fout), Commission (Adam Wilson), Data (Joey Tipton), Erector (Jason Champion), Fetch (Joel Moran), Guardrail (Brandon Brown), Waffles (Pedro Da Silva), Wanderer (Dave Staab), Windex, Shrubbery,Hall Pass,Messy Hobbs, Elf
FNGs: 1 Elf
COUNT: 15
Warm up
SSH x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)

The Thang:
Metric Workout #1
(Every man will need 1 CMU)

Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

Here are the exercises:

– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.

Once through the entire circuit is 525 reps (burpees do not count toward total).

How many cumulative reps can you complete?

MARY:
Flutter kicks and snow angels while the 6 caught up to the group during the Nosey back to the flag.

COT:
Last Thursday I hosted the young professional group from church. There were approximately 28 of them in my home. I loved seeing the good time they were having and the depth of relationships between them because this is the group that my wife and I started 12 years ago and that we stepped out of 5 years ago. The group has had its share of struggles with participation since we left but it has great momentum now and will be a spiritual blessing to each of them as they age as well as to the church. I see it as a spiritual legacy for me.

3 John 1:4 ESV
I have no greater joy than to hear that my children are walking in the truth.

What is your legacy? What will you leave behind if anything? Will it be with family, work, history and or the church?

Tag: Commission (Adam Wilson)

Short Circuit

Legacy (You vs You Metric 1)