Fitness. Fellowship. Faith.Weather: 60 degrees and light fog
Disclaimer: done (no one new). This will be a fast pace workout and everything will be on a hop/jog/sprint….no walking…if you are waiting..you are planking
The THANG:
EVERYONE will keep their heart rate up. NO WALKING! If you are done with an exercise before anyone else…PLANK.
Jailbreak to cage and each PX grabs 2 bricks and 1 block. Circle up on pavement next to cage.
All exercises with bricks. Leave blocks down by side..use them later. 15x merkins; 20 arm circles forward; 20 arm circles backwards; 15x Don Quiote; 25x Flutter kicks; All exercises in 4count cadence
Told Pax to grab a battle buddy and line up on the wall and people’s chair for 2min with arms out front. 2min with arms high. (leave bricks by the wall)
partner workout- numbers are for each 2 person team with the groups (2 groups of 12 people—12 people using pull up bars; the other 12 people are doing other exercises)— If you are waiting or not doing exercises, PLANK!
group 1) 50 push ups and 20 burpee pull-ups.
Group 2) 125 WWI situps and 100 flutter kicks
Switch groups..When complete…both paxs plank until 6 is in.
– head over to parking lot (with bricks) for 3 suicides but after each one 20 squats and 20 merkins. (put bricks to the side). Plank when done until 6 is in. WINNNER-Pays to be a winner!
– bearcrawl up one side and across then lunge walk the length of the other side. WINNER-Pays to be a winner!
-head to picnic table area (bring blocks back by the cage when done)
| 64 | Toe touches on bench (right leg) | Squats with block |
| 32 | Merkins | Overhead press |
| 16 | Iron crosses | Bent over rows |
| 8 | Tricep dips on bench | Burpees |
| 4 | frog jump | Derkin |
| 2 | Burpee | Merkin |
| 1 | run w/ block** | run w/ block** |
MARY: We got our abs smoked during Mary.
PRAYER REQUESTS: All praise to God and thankful for His grace.
PLEDGE OF ALLEGIANCE: the best thing spoken all morning
MOLESKIN: YHC cousin was in town from Ohio. He received his name 2 years ago at a F3 Charleston workout on the beach. YHC gives out prizes for winners. Wine Winners were- Adjustment, Milton. Others that received wine were YHC 6 were String Bean. All Ruckers received wine too.