Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: Tabata under the pavilion.
– merkins
– Squat jumps
– Box cutters
– Carolina dry docks
– Bulgarian split squats
– Side crunches
– Dips
– Calf raises
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: Ruck around to various Equalizer Landmarks. Some carrying extra weight. Do some exercises at the landmarks.
Blindside we found a barrel at the dock. Think it’s a good idea for a Tetanus Challenge for a ruck event.
MARY: None
ANNOUNCEMENTS: Haw Ridge, Smokies Convergence, GTE
COT: Stay Positive!
THE THANG: Mosey to the big pavilion for a Tabata workout – 8 rounds of the exercise at 20 seconds on and 10 seconds off. The rounds were CDDs, lunges, leg lifts, merkins, convergence step-ups (4 rounds on one leg and switch for 4 rounds on the other leg). I may be forgetting one. We ran around the playground in between rounds. Mosey back to the AO.
MARY: 25 American hammers on a 4-ct and held plank until time (under a minute).
ANNOUNCEMENTS: Escape from Haw Ridge, GTE, Smokies convergence
COT: Enjoy the time that you have while you still have it.
THE THANG:
First 5 – Core
10 LBCs
10 American Hammers
10 Flutter Kick (each leg)
10 Box Cutters
Six-Pack (heel taps, right oblique, left oblique, LBC, leg raises, WWII)
Second 5 – Legs
10 Squats
10 Lunges (each leg)
10 Flamingos (each leg)
10 Mountain Climbers
10 Bulgarian Split Squats (each leg)
Third 6 – Upper body
10 Merkins
10 Shoulder Taps
10 Diamond Merkins
10 CDDs
10 Merkin Jack (Plank Jack done at the bottom of the Merkin)
10 at the Backbone: 10-second hang, 10-second lower from chin up, 10 pull ups
MARY:
Ring of Fire
3 Squats counting down to 1
3 Merkins counting down to 1 (with some claps)
ANNOUNCEMENTS:
Escape Haw Ridge and Smokies Convergence
COT:
Earmuffs spoke his heart!