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:
at the bigball stairs
20 merknis at the top,
18 derkins at the bottom
16 at the top
14 at the bottom
…
2
at church st parking lot
45-15 Superset
Goblet Squats
Lion Kings
3 rounds
45-15 Superset
Chest Press with Hollow Hold or Glute Bridge
Bent Row
3 rounds
20 rows at amphitheater
MARY:
at the Christmas tree. 12 reps of random abs exercises.
ANNOUNCEMENTS:
COT:
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:
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 usual
THE THANG:
Walking lunges + 5 merkins at each light, on our way to big ball stairs
At big ball stairs
20 derkins
Run halfway up stairs
bear crawl
2 footed jumps the second half of stairs
20 merkins
3 rounds
Mosey to Krutch Park (20 big boys at a random location halfway there)
At Krutch Park
20 step ups (10 each leg)
20 dips
20 bulgarian split squats (10 ea)
20 incline merkins
crab walk
10 minutes
Mosey to christmas tree
12 Days of Legs
1 jump squat, 2 squats
2 jump squats, 4 squats
3 jump squats, 6 squats
…
12 jump squats, 24 squats
Mosey to coffee and chocolate
20 big boys
Mosey back
At the bridge, play Neil Diamond’s Little Drummer Boy
Wall Sit
1 Squat with every pa-rum-pum-pum-pum
2nd refrain, switch it to plank hold and shoulder taps
3rd refrain back to wall sit and squats.
MARY:
ANNOUNCEMENTS:
COT:
