Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
3 Rounds – 45 secs + 15 secs rest
– Burpees
– Mountain Climbers
– High Knees
– Plank Jacks
– Squat Jumps
– Merkins
– Willie Mayes Hayes
– LBCs
Fellowship Mozy back – along the way did Lemur Jumps between light poles and then mozy back to AO
MARY:
10 Inch Worm to T release Merkins
20 Flutter Kicks
10 Froggy Crunches
10 v-Ups
3 Tempo squats with a 4 sec hold
ANNOUNCEMENTS: See newlsletter
COT: Shared story about my kids and looking for the emotions underneath a conflict to get to the root.
WARMUP:
SSH
BA Circ
Merkins
Tempo Squats
Cherry Pickers
THE THANG:
AMRAP
Ruck & Repeat
(thanks I-Beam)
5x Squat Thrusters
10x Blockees
15x Sh Taps
20x Squat
25x Canoe Press
30x Flutter
35x Rocky B
40x Mtn Climber
all with Ruck or Block
Run/shuffle to the port-o-john
MARY:
LBC
Sh Taps
Merkins
ANNOUNCEMENTS:
GTE – Convergence
COT:
What’s your mantra?
What can you fall back on when things get tough?
How do your remind yourself that you can do hard things?
Obstacles Make Me Stronger.
You can’t Break Me.
I’m Blessed and Highly Favored.
12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee
mosey to the AO
MARY:
ANNOUNCEMENTS:
Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball
COT:
Remember your creator this year.
THE THANG: Fellowship mosey around the big loop. Do 20 merkins at the first pole and 24 LBCs at the second pole. Rinse and repeat. After 10 sets (20 total poles), switch to 20 CDDs and 24 calf raises to complete the loop. At the four benches outside the tanning bed at the end, do 20 incline merkins on the first bench and 24 dips on the second bench and repeat. One mosey lap around the big loop to close out.
MARY: Flutter kicks x 24 on a 4 count and hello Dollys x 24 on a 4 count. Hold a plank for the last minute or so.
ANNOUNCEMENTS:
COT: Happy 2024 (hopefully)