THE SCENE
45 and clear
F3 Welcome & Disclaimer
THE THANG
COP
– SSH x25 (IC)
– Windmill Merkins x10 (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– Diagonal Lunges x10 each leg (IC)
– One lap around the parking lot
Mosey to bottom of hill between the parking lot and the baseball field
Strength Sprints
Starting at the bottom of the hill…
– 20 Narrow Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 Dry Docks
– Alligator Crawl to second cone, do x15 Diamond Merkins
– Lunge to third cone, do x10 Jump Squats
– Run back to start
Rinse and repeat, AMRAP in 10 min
Mosey to gate near Asylum
Route 55
Run to the top of the hill stopping at each cone to do the following exercises adding one each cone:
– Burpees
– Dry Docks
– Froggy Squats
– Wide Merkings
– Star Jumps
Mosey to SP and circle up for MARY
MARY
– Flutter Kicks (4ct) – x25
– Side Crunches x20 IC each side
– Superman Swims x20 IC
– American Hammers (4ct) – x15 IC
COT
Number off and Name-O-Rama (2 FNGs!)
BOM
Isaiah 40:30-31
Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.
Hope – (verb) to look forward to with desire and reasonable confidence; to believe, desire, or trust
Other things that we hope in:
– Money
– Power
– Popularity
– Relationships
– Success
The problem is those are all fickle and fading. There is one true constant in all creation, the creator. And he has called us his sons. Place your confidence, belief, desire and trust in HIM…and you will find both strength and rest.
MOLESKIN
The PAX crushed the workout this morning! Everyone was giving 100% and making sure their brother was doing the same. No better way to kick off 2017!
