AO: the-project
Q: Erector
PAX: Mathlete, Munge, Flying Dutchman, Tom Tom, Ocho, Erector
FNGs: None
COUNT: 6
WARMUP:
Mosey to the playground, high knees, butt kickers, 15 Moroccan night club, 10 tempo merkins, SSH, little baby arm circles.
THE THANG:
February/August You vs. You
(1) 1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / August).
(2) Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up.” Shoulders touch the ground on “down”.
(3) Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
(4) Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary but remember modifications for next time for comparison.
(5) Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap….your choice.
MARY:
No time.
ANNOUNCEMENTS:
Hardship Hill is a go!
COT:
This morning, I want to talk about our second F, fellowship. Fellowship is an important act that is necessary. It helps us to develop relationships. With those relationships, we can build each other up.
Hebrews 10:24-25 NASB1995
[24] and let us consider how to stimulate one another to love and good deeds, [25] not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near.
We can do more together. We are warned about trying to do things all by ourselves.
Ecclesiastes 4:9-12 NASB1995
[9] Two are better than one because they have a good return for their labor. [10] For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up. [11] Furthermore, if two lie down together they keep warm, but how can one be warm alone? [12] And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
I encourage each of you to find ways to fellowship with others, build relationships, and stand stronger together.
Q: Erector
PAX: Mathlete, Munge, Flying Dutchman, Tom Tom, Ocho, Erector
FNGs: None
COUNT: 6
WARMUP:
Mosey to the playground, high knees, butt kickers, 15 Moroccan night club, 10 tempo merkins, SSH, little baby arm circles.
THE THANG:
February/August You vs. You
(1) 1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / August).
(2) Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up.” Shoulders touch the ground on “down”.
(3) Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
(4) Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary but remember modifications for next time for comparison.
(5) Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap….your choice.
MARY:
No time.
ANNOUNCEMENTS:
Hardship Hill is a go!
COT:
This morning, I want to talk about our second F, fellowship. Fellowship is an important act that is necessary. It helps us to develop relationships. With those relationships, we can build each other up.
Hebrews 10:24-25 NASB1995
[24] and let us consider how to stimulate one another to love and good deeds, [25] not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near.
We can do more together. We are warned about trying to do things all by ourselves.
Ecclesiastes 4:9-12 NASB1995
[9] Two are better than one because they have a good return for their labor. [10] For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up. [11] Furthermore, if two lie down together they keep warm, but how can one be warm alone? [12] And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
I encourage each of you to find ways to fellowship with others, build relationships, and stand stronger together.
