Intro: YHC does not normally recycle weinkes, but he’s allowing this one to make the rounds around the AO’s. The ropes test a different skill set, and each time this workout is presented, at least one PAX teases YHC with an offering of merlot. 13 men stepped up to test their rope skills.
Warmup: arm circles, WGS, outcast merkins
Thang: Pair-up into six teams, grab one block each, and reconvene on the basketball court.
Station 1 – jump rope
Station 2 – curls
Station 3 – OHP
Station 4 – squat/raises
Station 5 – block dips
Station 6 – declined Spiderman
For the first round, each man will perform at max effort at their respective station for 1 minute. Then rotate to the next station.
For the second round, each man will perform at max effort until both men jumping rope missed.
For the next evolution, the PAX will complete a series of exercises that are all about the cardio. The first two men to complete the prescribed reps will begin to run around the tennis courts. All subsequent PAX will hold plank until the six is in. Once all PAX are in plank, they will yell for the runners to STOP. The PAX will then Cussack their block to the nearest runner. Then bear crawl with block to the lead runner. From there, all PAX will complete the next exercise. Rinse and repeat.
125 toe touches (counting only the left foot), Cussack, bear crawl
100 SSH, Cussack, crawl bear
75 mountain climbers, Cussack, lunge
Mary: No time for Mary
Numberama, Namerama, Pledge, Announcements, Prayer Requests:
Devo: 1 Peter 5 discusses the roles of church elders and the younger members. To paraphrase, the elders should lead by example, not lord over the younger members. The younger members should act with humility and submit themselves to the elders. Remember the phrase, “respect your elders”? Humility is simply placing others’ needs above oneself. God promises grace to those who humble themselves.