Fitness. Fellowship. Faith.
THE THANG:
Murph
MARY:
No
ANNOUNCEMENTS:
Also No
COT:
Never out of the fight! :muscle:
THE THANG:
We did alot of movement but the highlight was 100 burpees, 40 mm, 50 flying squirrels
MARY:
ANNOUNCEMENTS:
COT: I’ve been struggling with anger for a long time and F3 has helped alot
WARMUP:
SSH IC
Abe Vigoda
Cherry Pickers IC
Flamingos – Quad Stretch
Michael Phelps
Little This and That, These and Those – Shoulder and Tricep Stretch
Overhead Claps IC
Tempo Merkins IC
Tempo Squats IC
Mosey from AO to Gresham Track
THE THANG:
10 manmakers oyo
Timed 2 mile run on the Gresham track
Maximum merkins in 2 minutes
We ran out of time for the timed big boy situps, body weight squats, and manmakers.
I’ll have to work on time management for the next you vs. you.
MARY:
no time
ANNOUNCEMENTS:
convergence at big ball this Saturday
Lizzy mentioned a ruck in the Smokies next month
COT:
Preach the gospel to yourself everyday. Be encouraged by recalling your own testimony.
WARMUP:
THE THANG:
Burpee timer every minute
At fountains: 3 rounds of 5 shoulder tap Derkins, bear Crawl, 10 BBS, crawl bear, 15 Box Jumps
At Big Ball: 3 rounds of 5 toe tap merkins, 10 LBC, 15 squat jumps and stairs
Crawl Bear up ramp behind amphitheatre with 3 merkins at every light
At amphitheatre: 12 min AMRAP of 15x incline merkins, shoulder taps, CDD, dips, and Superman’s with stairs and 10 rows between each exercise
Then 12 min AMRAP of Freddy Mercury, LBC, Pickle Pounders, Leg Raises, and Am Hams with walking lunges between each exercise
MARY:
ANNOUNCEMENTS:
COT:
Where we give our time is where our hearts are and reflect who we worship
WARMUP: Greeting and Disclaimer, then…
SSH, IC
Abe Vigodas
Flamingos- Quad Stretch
Baby Arm Circles, IC
Michael Phelps
Tempo Merkins, IC
Squats, IC
Mosey from AO to Skatepark
THE THANG:
AMRAP – 6 exercise stations and a bear crawl.
Station 1 – At low rail do 2 manmakers, jump over rail, do 2 manmakers. Repeat for 12 total manmakers.
Station 2 – at tall sloped wall- climb over wall, at bottom do a merkin, climb back over wall do a merkin. Repeat for 12 total merkins.
Station 3 – there is a low curved wall. Do box jumps down the length of the wall.
Station 4 – Do 24 LBCs
Station 5 – At hand rail with steps to calf raises – 12 reps each leg
Station 6 – 12 Decline Merkins
Mosey back to other side of skatepark, then bear crawl the length of the skatepark.
Mosey back to Station 1 and repeat the circuit.
At 0605 we jogged back to the AO
MARY:
Hello Dolly IC
Freddie Mercury IC
Bruce Lee IC
Low Plank 1 min.
Flutter Kicks IC
Thor Hammer IC
ANNOUNCEMENTS:
none
COT:
Trip shared inspiration from his study of George Washington – sacrificial leadership, bravery.
Prayer Time – lifted up requests