THE SCENE
75 and muggy
F3 Welcome & Disclaimer
THE THANG
COP
Swinging arm stretch OYO x10, Hold in hug position
BACs IC x10 forward, IC
BACs IC x10 backward, IC
Upper back stretch—hold for 15 seconds
Chest stretch—hold for 15 seconds
Arm & shoulder stretch—hold for 15 seconds (each arm)
Shoulder stretch—hold for 15 seconds (each arm)
Chumbaburpee
“Tubthumping” by British alt-punk band Chumbawumba
Execute a burpee @ “I get knocked down / But I get up again,” SSH continuously throughout song
(Total burpees = 27)
Mosey to Little Everest, Bernie Sanders to top.
Captain Therkins
At the top, circle up for Captain Therkin (Captain Thors + 5 Merkins) for time
“Started from the Bottom” by Drake (2:54)
“I Know” by Christian hip-hop artist Lecrae (3:16)
(Total = 7 sets done)
Mosey to Docks
DORA Lite
Partner up!
50 merkins – 50 BBSUs – 50 squats
“Gravity” by Christian hip-hop artist Lecrae (featuring J.R.)
“Wake Me Up” by Swedish electronic musician and DJ Avicii
Mosey back to start point
Halo-lujah
PAX get in a circle and keep arms raised. Pass a CMU around the circle over head. As soon as you pass, execute 10 merkins.
“Fix My Eyes” and “To the Dreamers” by Australian-American pop duo For King & Country (approximately 7 minutes)
La La Leggy
Squats x20 IC
Lunges x20 IC
Drop lunges x20 IC
Squat jumps x20 IC
Calf raises x20 IC
“Can’t Stop the Feeling!” by Justin Timberlake (3:56)
Cash Out
ATMs – Cap’n Crunch
COT
Number off and Name-O-Rama
BOM
Attitude of Gratitude
“It’s not about latitude; it’s about attitude.”
“Are you humbly grateful or grumbly hateful?”
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
Hebrews 12:1-2
“Therefore lift your drooping hands and strengthen your weak knees, and make straight paths for your feet, so that what is lame may not be put out of joint but rather be healed.”
Hebrews 12:12-13
“Therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe, for our God is a consuming fire.”
Hebrews 12:28-29
MOLESKIN
On a warm and muggy morning, the PAX enjoyed the sounds of America, from Chumbawumba to Drake. Mumblechatter was flowing before the Chumbaburpee commenced; it continued, albeit at a lesser pace, as we worked our way up the Matterhorn and down by the water. We kept moving and got better together.
