Fitness. Fellowship. Faith.
Tha Thang:
Run 2.75 miles. Every half mile:
20 merkins
15 squats
10 Big Boys
5 burpees
THE THANG:
Hangman
10 reps of:
Upperdeckers
Derkins
Flutterkicks
Smurf Jacks
Incline merkins
American hammers
HR Merkins
BBS
Then a run up the stairs, bear crawl across, and run down the stairs
MARY:
ANNOUNCEMENTS:
COT:
Isaiah 61:1-3 – we await the arrival of Christ who bound up the brokenhearted and released from darkness the captives
THE THANG: Amphitheater
7s – Derkins/Rows
Big Gulps:
16 Squat Jumps
Walking Lunge
16 Superman
Bear Crawl
16 Ranger Merkins
Walking Lunge
16 Crunchy Frogs
Bear Crawl
16 Big Boys
Walking Lunge
16 Penguins
Bear Crawl
16 American Hammer 4ct
Walking Lunge
16 Vups
Bear Crawl
(Total of 64reps each side = 2 Big Gulps)
11s – Dips/Incline Merkins
Mosey to Bridge for Side Lunges
Mosey to Ball for 1min of pull ups
Back to AO on time
MARY:
ANNOUNCEMENTS: Magic Mic’s dad’s health, Fellows selection, Huffy’s wife knee surgery on Friday
COT: where is your wound and how are you healing/coping?
THE THANG: TABATA ABS (5 min)
Flutterkicks
LBCs
AmHam
V Ups
Plank
Lap – Halfway 25 Merkins
TABATA ABS (5 min)
J-Lo
BBS
Freddy Mercury
Penguins
Plank
Lap – Halfway 25 T Merkins
TABATA ABS (5 min)
Hello Dolly
LMRM
Box Cutters
Pickle Pounders
Plank
Lap – Halfway 25 Inchworm Merkins
TABATA ABS (5 min)
J-Lo
BBS
Freddy Mercury
Penguins
Plank
Lap – Halfway 25 Diamond Merkins
MARY: 25 Dips
ANNOUNCEMENTS: Fellows traveling, Super Size’s family mourning death of his great uncle.
COT: Find Hope
THE THANG: Mosey to Performance lawn
Buy-In:
50 Push-Ups
50 Sit-Ups
50 Air Squats
EMOM
Shuttle run down and back. At the end of the run alternate between plank/flutter kick. 25 minutes total.
Cash-Out:
50 Air Squats
50 Sit-Ups
50 Push-Ups
MARY:
ANNOUNCEMENTS:
COT:1LT Derek Hines, who was killed in action on September 1, 2005 in Baylough, Afghanistan, when elements of Battle Company, 1st Platoon and Headquarters Platoon came under attack from enemy small arms fire while searching for the leader of a Taliban IED cell. 1LT Hines continued to return fire against the attacking enemy forces despite his fatal wounds.
Born on July 9, 1980, 1LT Hines is remembered by his Paratroopers as an exceptional leader with a work ethic and competitiveness that went unmatched. His competitive nature translated into a truly relentless motivation to take the fight to the enemy that would consistently distinguish him under fire throughout Battle Company’s deployment.
The workout was designed by Robert Kinney, former battalion commander and a trained coach.
