Fitness. Fellowship. Faith.
THE THANG: Ruck for 4.1 miles
COT: Cosmo 2 shared his pastor’s sermon & how it has touched him.
THE THANG: tour de asylum, with a healthy dose of trifecta. More favorites like Jack Webb, and Lieutenant Dan.
MARY:
ANNOUNCEMENTS:
COT: what an honor it’s been to be with you guys. I’m so grateful. And, this is not goodbye but more of a see you later. Gratitude is the word of the day. And, remember, God has a plan for all of us. Are you listening? Big hugs brothers and thank you all for the turnout and kind words.
THE THANG:Rocky: partner 1 does 4 corner BLIMP ladder while partner 2 runs up Steps in Philly (baby Everest)
Rocky II: partner 1 does curls and presses while partner chases the chicken 10 times back and forth shuttle sprints
Rocky III partner sprints. Body oil and frollicking in surf was optional
Rocky IV: sprint up to Siberian peak. But instead of KGB agents we had to elude a rather loud co-ed yoga/tantric class with an Emcee
MARY: played Callin Baton Rouge on way back to AOQ in honor of TRC/Crab legs
ANNOUNCEMENTS:
COT: Matthew 28: 19-20
Warm Up / Stretching
Mosey w/ CMU
THE THANG:
Round 1:
25 Thrusters w/ CMU
Jog 1/8 Mile
25 Dips
Jog 1/8 Mile
Round 2
25 Kettlebells w/ CMU
Jog 1/8 Mile
25 Step Ups
Jog 1/8 Mile
Round 3
Alternating Merkins w/ CMU (Side/Top/Side) ~ 30 Reps
Jog 1/8 Mile Round
20 Burpees
Jog 1/8 Mile
Round 4
30 Curls w/ CMU
Jog 1/8 Mile
30 Bench Rows w/ CMU
Jog 1/8 Mile
MARY:
Mosey back to AO
2 Minutes Big Boy Sit Ups
ANNOUNCEMENTS:
COT:
My Father’s Day present this year was a rolling tool box to get organized. Got it together ok but had an extra piece at the end that got left out. I was reminded after some wonderful input from my wife to always read the instructions first! I was also reminded that in all we do don’t forget to include the most important piece…. Love.
“If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends. As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge, it will pass away.”
1 Corinthians 13:1-8 ESV
bible.com/bible/59/1co.13.1-8.ESV
5 EAASSYY Burpees
Lap around the parking lot
Hands Agility Drill
Cherry Pickers
Runners Stretch routine
Downward/Upward Dog
Shoulder Lubricator (Arm Circles, Front Swings, MPs, Carltons, and Rattle Drums)
THE THANG:
3 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows
2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows
20 Hello Dollies
MARY:
Cool Down Stretches
ANNOUNCEMENTS:
Smokies game on July 10th! I will send out a separate post with instructions to HC for anyone that wants to join.
COT:
Shared message from A.D. Baxter (Chaplin from my Mom’s Hospice service) He has sent a message once a week to me and my family for over 2 years. Challenge to be more like A.D. for the folks in our lives. Check in on them long after their hardships have passed.