Q: Steam
PAX: Pele (Jon Lindberg), Drum Major, Pusher, Lilydipper, Rooney (Carl Whipple), Swimmies (Nathan Chesney), Glamper, High Heels, Abacus, Lizzy
FNGs: None
COUNT: 11
WARMUP
– 10 (slow) Baby Arm Circles F
– 10 (slow) Baby Arm Circles B
– 10×4 Cherry pickers
– 10×4 Rockettes
– 10×4 Windmill
– 10×4 SSH
THE THANG
1 — 30 Rep Buy-In OYO
– 15 merkins
– 15 squats
2 — Rock Quarter Pounder
– Get a rock
– 25 curls
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 overhead presses
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 rock BBS
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 rock tricep curls
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
3 — Rock Quarter Pounder Part 1
– Same thing as Rock Quarter Pounder #1, but all 4 Xs are at 100 reps total, and you must make a rock rifle carry route 4x
(Mosey to the Overlook)
4 — Core 4 (Continuous)
– 50 flutter kicks
– 50 LBCs
– 50 Reach For The Stars
– 50 Gas Pedals
120 seconds to get back to the start point
MARY
5 — 30 Rep Cash Out OYO
– 15 merkins
– 15 squats
ANNOUNCEMENTS
– EFHR coming up in two Fridays
– GTE April 26-28 — knoxville-gte-2024
– EVEN IF you’re not doing the ruck/whole thing, I HIGHLY encourage you to show up for the King Builder (Saturday workout) convergence at the Asylum + Grow School afterward at Bearden High School. World-class leadership training.
COT
Word: A Lot Can Happen In 7 Days
Domino (F3 Smokies) shared this pic on Facebook and I thought it was really cool. Check out the pic in this message thread. I encourage you to read through each of these Scripture passages and realize just how much can happen in 7 days. From joy, to “how did we get here?!” to betrayal and death, to the ultimate example of love and sacrifice, to victory and the resurrection, truly, a lot can happen in 7 days.
www.bible.com/bible/116/MAT.21.1-22
– Joy
– Celebration
– Hosanna
www.bible.com/bible/116/MAT.27.27-31
– Pain
– Mocked
– Berated
www.bible.com/bible/116/JHN.19.16-42
– Betrayed
– Handed over to be crucified
– Sacrifice
www.bible.com/bible/116/LUK.24.1-12
– Death to life
– Victory
– “Why are you looking for the living among the dead?” -Jesus
Prayer Requests
– Pray for Ruby (Lilydipper’s mother-in-law) as she just went into hospice. An incredible woman who is closer to being on her way home.
