Fitness. Fellowship. Faith.
THE THANG: slowly make our way around the park with lunges and squats and merkins and sips and calf raises
MARY:
ANNOUNCEMENTS:
COT: stop and smell the roses
THE THANG:
1776 yards
Mosey 3 laps around the trail of tears with 4 stop s each lap
25 Curl, press. extensions (w/coupon)
25 merkins
25 squats
25 american hammers
20 x rows
Lunges to finish the distance
30 x calf raises, 20 x rocky balboa (r&r x2)
MARY:
Merkin ring of fire
Flutter kicks with coupon
Boat canoe
ANNOUNCEMENTS:
9am Asylum 4th of July work out today
UnCOVEred 13th
COT: Happy Birthday America. Our freedom is endowed through our creator.
THE THANG:
Rotating Q
11s of merkins and box jumps
Rail rows on the causeway
Calf extensions up the stairs, bearcrawl down the hill x3
Bernie up the hill with ab work up top
Grabbed a coupon for Curls, squat, and press through the parking lot.
Lunged back to the pile to drop our rocks
Dips and up and over merkins at the lower lot.
We then took a minute to hop over the curb.
Acceleration drills from goal to goal on the soccer field x2
MARY: 6’s
ANNOUNCEMENTS: UnCovered
COT: Lessons from the book of Kings and Josephat. Be wary of what you accept or condone.
We talked about the need to be more courageous, especially when we know the truth.
Thanks again, and have a great day.
5x Easy Ups at each light pole on the way down the Causeway.
At the base of the Causeway, a little Dora action:
100 Merkins
200 BBS
300 Squats
while partner runs to the top of the Causeway and back.
After Dora, over to the stairs for some Toe Merkins:
5 on each stair. First set of stairs straight, second set toes out, third set toes in.
Next some explosive work – 3 sprints up the stairs with about 50% effort on the way back down in between.
Some more light pole locomotion back to the (imaginary) flag for some Mary.
MARY:
Following all 4-ct with no rest:
30x Flutters
10x Gas Pumpers
10x Box Cutters
10x Freddie Mercs
10x LBCs
ANNOUNCEMENTS:
None to speak of
COT:
Whatever you do, in word or in deed, do it all in the name of the Lord.