Fitness. Fellowship. Faith.
THE THANG: slowly make our way around the park with lunges and squats and merkins and sips and calf raises
MARY:
ANNOUNCEMENTS:
COT: stop and smell the roses
THE THANG:
Rotating Q
11s of merkins and box jumps
Rail rows on the causeway
Calf extensions up the stairs, bearcrawl down the hill x3
Bernie up the hill with ab work up top
Grabbed a coupon for Curls, squat, and press through the parking lot.
Lunged back to the pile to drop our rocks
Dips and up and over merkins at the lower lot.
We then took a minute to hop over the curb.
Acceleration drills from goal to goal on the soccer field x2
MARY: 6’s
ANNOUNCEMENTS: UnCovered
COT: Lessons from the book of Kings and Josephat. Be wary of what you accept or condone.
THE THANG: Descending ladder
MARY: nope
ANNOUNCEMENTS: nope
COT: 1 John 2:15. Don’t be conformed to the world.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: Run through the track with 4 stops (5 reps)
1st set: Merkins, Diamond Merkins, Wide Merkins
2nd set: Flutter Kicks, hello dollys, bigboy
3rd set: Jump Squats, squats, Apollo oh no speed skates
Mosey to rd
10 reps 2 stations up and down the rd. 10 merkins, dry docks, shoulder tap 3 laps
Mosey to benches and 7s of step up and Dips
Walk to the playground hang tight stretching shoulders.
Mosey to the front of the School (tables) Sevens incline Merkins, Squats, Then anothnset of Dips and squats.
Go to the corner of the school and feet against the wall or back against the wall and hold for 20 secs, squats x 10 , Rocky Balboa.
And Final push mosey to the Flag. :punch: :punch: :punch:
ANNOUNCEMENTS: launching of Bluegrass AO
COT: Be the leader and helping others for their weakness.
