Fitness. Fellowship. Faith.
THE THANG: Ruck for 4.25 miles.
MARY: N/A
ANNOUNCEMENTS: N/A
COT: Listen to Fabio (Joe Hamilton)’s word.
THE THANG: do a round of exercises and run a loop. 2x exercises =two loops.
MARY: mixed in including stretching at the end
ANNOUNCEMENTS:
COT: where are the hidden cables in your life that are waiting to trip you up.
THE THANG: Ruck through Turkey Creek for 3.6 miles. We slowed Waxjob. Motivated by coffeteria. We discovered a new bagel shop. Two times. We’re disappointed it wasn’t open.
MARY: nope. Beach season is done.
ANNOUNCEMENTS: all the things happening this weekend.
COT: go team
THE THANG: running chasing a disc aka ultimate frisbee
MARY: stretching took the place of Mary.
ANNOUNCEMENTS:
COT: be safe and have fun
Easssy up downs
Lap around the parking lot
Hands agility drills
SSH
Cherry Pickers
Abe V’s
Runners Stretch sequence
Shoulder lubricator
THE THANG:
Pavilon
After each round:
Lunge down
No Bear Crawl across (audible due to the mud!)
Burpee broad jump back
3 rounds
15 Dirkins
15 Table Rows
15 gas pumpers
50 Toe Merkins
– repeat sequence above
3 rounds
15 Irkins
15 table rows
15 V-ups
15 Up/downs
– run (2) laps after each round
MARY:
Some cool down stretching
ANNOUNCEMENTS:
Dad Camp this weekend!
COT:
“If we want hell, if we want heaven, they are ours. That’s how love works… God says yes, we can have what we want, because love wins.” – Rob Bell
