Fitness. Fellowship. Faith.Warm Up
* Don Quixote x 15 IC
* LBAC x 15 IC each direction (forward & back)
* SSH x 20
* 8-Count Body Builders x 10 IC
* Indian Run
The Thang
4 stations, 1 at each goal post. 1 and 2 are the near posts, 3 and 4 are the far posts.
Station 1: 10x Situps
Bear-crawl to station 2
Station 2: 10x Block Swings
Sprint to station 3
Station 3: 10x Merkins
Crab-walk to station 4
Station 4: 20x Good Mornings
Sprint to station 1
Cool down Lap
Stair slalom (Sakrete Shuffle)
monkey humpers x10 OC (at 6:00 on track)
Stair slalom (Sakrete Shuffle)
jump squats x15 OC (at 12:00 on track)
Mary:
Seal Jacks x 15 IC
Good Mornings x 20 IC
Side Planks x 10 IC
Freddy Mercury x 20 IC
American Hammers x 20 IC
Numberama: 8
Namerama:
Floppy, Hotspot, Luigi, Sakrete, Ghandi, Cisco, Houdini, LottaLove
Pledge and COT
Announcements: Mud Run signup is live!
Devo:
Wisdom vs. Knowledge:
One can be knowledgeable without being wise it is important to distinguish the difference in yourselves and others. King Solomon was an example of wisdom in the Bible.
Also: if you know somethings going to suck but you have to do it anyways, power through it and it won’t be so bad (Running through the sprinkler – It seemed like it was going to suck but it was kinda refreshing)
Moleskin:
It was my first Co-Q so I learned a lot, namely making sure you look out for the Six. Also, my head was running faster than my mouth when explaining the ‘thang’ but I explained it better the second time around.