Fitness. Fellowship. Faith.
THE THANG: :white_check_mark:
MARY: :white_check_mark:
ANNOUNCEMENTS: None
COT: :white_check_mark:
MARY:
Ring of Fire-merkins
ANNOUNCEMENTS:
One Knox
COT:
Be intentional with growth, spiritual health
ANNOUNCEMENTS:
COT: Coffeteria
THE THANG:
Station 1 Pull-up bars:
– Record you max set of pulls ups
– 5 sets of max pull-ups/Chin-ups
– 5 sets 20/18/16/14/12 reps
– 20 body weight squats
– 20 big boy sit-ups
Station 2 stairs:
5 sets 20/18/16/14/12 reps
– 20 Merkins
– 20 Little Baby Crunches
– 20 Lunges
– Run up the stairs
– Hold plank or squats while waiting
Station 3 Hill:
5 sets 20/18/16/14/12 reps
– 20 shoulder taps
– 20 imperial walkers
– 20 American hammers
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: move CMUs up and down a hill. Runs in between with abs and easy ups
MARY: mixed in
ANNOUNCEMENTS: welcome back Waxjob from Italian adventures.
COT: