THE SCENE: Wet, rainy and awesome
C0-Q with Coolio and Proton
WARM-O-RAMA:
Side Stradle Hops X20
High Knees for the half the parking lot and 50% finish
Heels to butt for the half the parking lot and 50% finish
Drive and skip for the half the parking lot and 50% finish
50% sprint for half and all out sprint for half.
THA-THANG:
Proton’s “Core” Workout at the AO
Bermuda Triangle – 2 Second Hold- 3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.
Break up into four groups and run to each station. Every time you pass the Flag Pole do 5 or 10 Burpees.
-10 Pull-Ups x 3 rounds
-20 Picnic Table Rows X 3 Rounds
-20 Wall Jumps or step up x 3 Rounds
Bearpees 1 Burpee followed up by 4 count bear crawl forward around the outside of the playgroud. 25 yards. Burpee Dan – 1 Burpee followed by 4 count lunges 25 yards
Mosey to bottom of the hill
Jacobs ladder- Run the hill 1 Burpee, backwards up the hill 2 burpees, run the hill 3 burpees, etc. etc. up to 7.
Burpee Dan’s – Groups of 4
-4 Burpee : 4 lunges across lot.
-1 burpees : 4 lunges back to starting position.
Coolio’s “Run and Grind” workout
3 minute Mosey
20 Merkins
20 BBoys
10 box jumps
2 minute Mosey
20 Merkins
20 BBoys
20 Squats
1 50 yard sprints
This was repeated 5 times. Ran just under 3 miles
COUNT-OFF & NAME-O-RAMA
35 men no FNGs
CIRCLE OF TRUST/BOM:
Get in the habit of taking out the Garbage. Get into the habit of confessing sin to your brothers. Don’t let it build up and fester in your heart. God gives Grace the the humble. 1 John 9: If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.
Psalm 51:10
Create in me a clean heart, O God,
and renew a rightb spirit within me.
11Cast me not away from your presence,
and take not your Holy Spirit from me.
12Restore to me the joy of your salvation,
and uphold me with a willing spirit.
ANNOUNCEMENTS:
Get out there and sign up for a Q. Call someone to CO-Q.