Fitness. Fellowship. Faith.
THE THANG: see below, I don’t want to type it all out.
MARY:
ANNOUNCEMENTS: convergence on 1/31 @ asylum
COT: appreciation!
THE THANG:
1 minute each sets
– 60 lb Sandbag clean or clean press
– Overhead press 20 lb ruck
– Hand release Merks
– Big Boys
– Kettle bell high pull
– Stair run
– Squat with 30 lb ruck
– Kettle American hammer
– Shoulder tap
– Elbow Plank
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Year in Review 2025
-Bring Sally Up
-Pre Run: 30 sec sprint, 40 sec jog (4 rounds)
-10-20-30 stair sprints with merkins and squat jumps
-10x Hello Dolly, Merkins, BBS, Shoulder Taps, Flutters, Mt Climbers, Jump Squats, LCRC, Burpees, Mucho Leggo and run the stairs
-mini murph: stairs, 10 pull ups, 20 merks, 30 squats, stairs
-12 days of squatsmas
-sprint back to fountains
-Cash out with ATM – 10 shoulder taps, tempo merkins, and regular merkins
Much to the dismay of everyone we did not have time for the squats and sprints from IPC week 1
MARY:
ANNOUNCEMENTS:
COT:
3 questions to consider as the year comes to a close:
1) What is one thing God has done or taught you this year that you want to remember as you enter the new year?
2) What is one thing you did or do this year that you want to continue or do more of next year?
3) What is one thing you did or do this year that you want to stop or would do differently if you could do again?
THE THANG:
1 Mosey to Balter
15 AmHam 4ct
15 Jump Squats
2 Mosey to Jig and Reel
15 V-Ups
15 Shoulder Taps 4ct
3 Mosey to Covenant Health Park
15 Big Boys
15 Merkins
15 Mt. Climbers
15 Reverse Lunges (L/R = 1)
4 Mosey to Cradle of Country Music
15 Dips
15 Derkins
5 Mosey to Star of David
10 Burpees
5 Catalina Wine Mixers
6 Mosey to Krutch Park
15 Squats
15 Pickle Pounders
7 Mosey to Skybridge
Bear Crawl 1/3
8 Mosey to Big Ball
15 LBC
Run Stairs
15 Pull Ups
MARY:
ANNOUNCEMENTS:
COT: Learn more about those who are different from you.
THE THANG:
Oh Fitness Tree Workout
50-T Merkins
40-T Merkins—American Hammers
30-Lunges—T Merkins—American Hammers
20-Lunges—T Merkins—American Hammers—Jump Squats
10-Burpees—Lunges—T Merkins—American Hammers—Jump Squats
Lap
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Little Drummer Boy (Bob Seger) – Seal Claps go for the whole song but switch between normal and overhead seal claps on every “pa-rum-pa-pum-pum. Stay on the beat!
Jingle Bell Rock (Bobby Helms) – Squat Hold stay in an Al Gore and then come up and squat when you hear “jingle bell”.
Rockin’ Around The Christmas Tree (Brenda Lee) – Hold plank and go around the circle each doing 10 Merkins. Keep going until the song is over.
Up on the Housetop (Pentatonix)- Box cutters the whole song.
MARY:
ANNOUNCEMENTS:
COT:
