Fitness. Fellowship. Faith.
THE THANG: see below, I don’t want to type it all out.
MARY:
ANNOUNCEMENTS: convergence on 1/31 @ asylum
COT: appreciation!
THE THANG:
at the bigball stairs
20 merknis at the top,
18 derkins at the bottom
16 at the top
14 at the bottom
…
2
at church st parking lot
45-15 Superset
Goblet Squats
Lion Kings
3 rounds
45-15 Superset
Chest Press with Hollow Hold or Glute Bridge
Bent Row
3 rounds
20 rows at amphitheater
MARY:
at the Christmas tree. 12 reps of random abs exercises.
ANNOUNCEMENTS:
COT:
the usual
THE THANG:
Walking lunges + 5 merkins at each light, on our way to big ball stairs
At big ball stairs
20 derkins
Run halfway up stairs
bear crawl
2 footed jumps the second half of stairs
20 merkins
3 rounds
Mosey to Krutch Park (20 big boys at a random location halfway there)
At Krutch Park
20 step ups (10 each leg)
20 dips
20 bulgarian split squats (10 ea)
20 incline merkins
crab walk
10 minutes
Mosey to christmas tree
12 Days of Legs
1 jump squat, 2 squats
2 jump squats, 4 squats
3 jump squats, 6 squats
…
12 jump squats, 24 squats
Mosey to coffee and chocolate
20 big boys
Mosey back
At the bridge, play Neil Diamond’s Little Drummer Boy
Wall Sit
1 Squat with every pa-rum-pum-pum-pum
2nd refrain, switch it to plank hold and shoulder taps
3rd refrain back to wall sit and squats.
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Longest mile
Inchworm merkins or Peter Parker Merkins/25
– 100m run
Bobby Hurly’s or Bonnie Blair’s/25
– 100m run
LCRC or Triple V-Up/25
– 100m run
8 Ct Body Builder or Deconstructed Burpee/25
– 100m run
Rinse & Repeat x3
Wild Card – Flip or Keep, if you flip, the new exercise stays unless all agree and pay a penalty:
– 1 – 100 SSH
– 2 – 100 LBC
– 3 – 100 Squats
– 4 – 100 OH Claps
– 5 – 100 Plank Jacks
– 6 – 100 Plank Shoulder Taps
MARY: no time
ANNOUNCEMENTS: none
COT:
Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.
C.S. Lewis, Mere Christianity
to the performance lawn
Corner 1
20 merks
20 squats
Abs
Corner 2
Then 20 hr merks
20 jump squats
Abs
Corner 3
Then 20 t merks
20 lunges
Abs
Corner 4
Then 20 ranger merks
20 iron mikes
20 abs
Sprint 1 lap
20 big boys on the bridge
At Mordor stairs
3 rounds up and down as fast as possible
To L&N coupon pile
45 sec work, 15 sec rest
lion kings
Bent row/curls combo
Tricep ext
Goblet squat
Bicep curls
Sit up to press
MARY:
ANNOUNCEMENTS:
COT:
