Fitness. Fellowship. Faith.
THE THANG:
Draw a card number card from the deck.
Number cards add 10 and face cards = 20 reps
Jokers = Man makers with ruck and sandbags
Clubs: SB Curls, SB OH Press, SB Rowes
Spades: Step Ups, Lunges, Squats
Hearts: SB plank pull thru, BBS, Ruck Get Up
Diamonds: 30 second stretch of your choice
MARY: Stretch what hurts
ANNOUNCEMENTS: Forge3 Signup and don’t miss out on the fun and fellowship.
COT: Thankfull for F3 and the many men and women in my life that go above and beyond to step up and help those that are in need.
THE THANG:
Rucked the big block. At each corner we did 15 squat thrusts, 15 curls, 15 rows. Then rucked down Gulf Park and back.
MARY:
A little stretching
ANNOUNCEMENTS:
Prayed for Eliza, Sparkler, and
COT:
“We should not be surprised that God gives us wonderful graces in the midst of suffering that we had asked him to spare us. He knows best how to apportion his grace for our good and for his glory.”
Side Straddle Hops 10-4 count
Tie Fighters 10-4 count each way
Cherry Pickers 5
LBCs – 25 OYO
Stretch: Quads, Down Dog, Up Dog
THE THANG:
Mosey to turf
– Ab station – 45 seconds each
– Alternating Knee Pull
– 5 – Circles – Toes pointing up
– Slow Bicycle Knees to Elbow
– Pilates 100 – Elevate back and pump arms fast
– Plank Merkin – roll down forward then back
– Side Crunch Toe Touch
– Flip it
– Plank Knee Touches – Down Down Up Up
– Fire Hydrant – Knee into chest then out to pee – right leg
– Left leg
Mosey to CMU pile
– 25 – Bench press
– 25 – Heavy Squats
– 25 – Rows
– 25 – Heavy Calf Raises
– Go for a little run to the loading dock to climb up and run back
– 50 – Bench, Squats, Rows, Calf, then run again
– Double up CMUs – for 25 Bench with buddy helping, then double CMU squats, rows, calf, then run.
MARY: 25 dips and 25 merkins
ANNOUNCEMENTS:
COT:
Psalm 145:14
The Lord upholds all who fall
and lifts up all who are bowed down.
This verse speaks to me right now. I was a bit in a slump spiritually. I think the Christmas season really wore me out this year. It pissed me off how all the “Christmas” things pulled me away from the whole point of the season.
This verse encourages me because Jesus loves to find us in these low seasons so he can pick us back up and walk with us.