Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Hangman
10 reps of HR Merkins, BBS, Shoulder Taps, LBC, Merkins, Am Hams, CDD, Flutters, Toe Taps, Freddy’s, then stairs
Puzzle was “My yoke is easy and my burden is light”
MARY:
None
ANNOUNCEMENTS:
2nd F Thursday and Postman’s hike Oct 26th
COT:
Matthew 11:28-30
John Mark Comer says that a Rabbi referred to his teaching and way of life as his “yoke”. Do you find rest for you soul in the easy and light teaching and lifestyle of Jesus, or something else
THE THANG:
IPC Week 4
Round 1) 0:00 – 5:00
Run 200 m
30 Freddy Mercury’s
Run 200 m
Burpees until 5:00 mark
Round 2) 5:01 – 10:00
Run 200 m
30 Pickle Pounders
Run 200 m
Burpees until 10:00 mark
Round 3) 10:01 – 15:00
Run 200 m
30 Low Flutter Kicks
Run 200 m
Burpees until 15:00 mark
Round 4) 15:01 – 20:00
Run 200 m
Plank Jacks
Run 200 m
Burpees until 20:00 mark
Round 5) 20:01 – 25:00
Run 200 m
30 Monkey Humpers
Run 200 m
Burpees until 25:00 mark
Round 6) 25:01 – 30:00
Run 200 m
30 Squats
Run 200 m
Burpees until 30:00 mark
Round 7) 30:01 – 35:00
Run 200 m
30 LBCs
Run 200 m
Burpees until 35:00 mark
Round 8) 35:01 – 40:00
Run 200 m
30 Side Straddle Hops
Run 200 m
Burpees until 40:00 mark
MARY:
ANNOUNCEMENTS:
COT:
Embrace manhood instead of clinging to boyhood
THE THANG: 10 different styles of merkins, 20 reps total. Also abs, rows, bear crawl and walking lunges
MARY:
ANNOUNCEMENTS:
COT: Don’t build the wrong habits (ex hitting snooze and skipping workouts are not the habits you want to be building). Many of us are.
THE THANG:
Brenton Sandwich
Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
Burpee Block Jump Over
Thrusters
Bonnie Blairs
Hand Release Merkins
Big Boi Sit-ups
400m run
Format 21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps
MARY:
Yeah nah
ANNOUNCEMENTS:
2nd F first week of Oct
COT:
Leading well begins with leading from a place of spiritual health, not strategic wealth. Drink deeply from the well so others can too (John 4 and Jeremiah 2:13)
