Q: Duke
PAX: SoCrates, Michael Smallwood(Bull), Ross (Night Light) Cargle, Duke, Stump (FNG)
FNGs: 1 Stump (FNG)
COUNT: 5
INTRO: Welcome, 5 Core Principles, Credo, Disclaimer, Mission Statement
“Let them give thanks to the Lord for his unfailing love and his wonderful deeds for mankind, for he satisfies the thirsty and fills the hungry with good things.” Psalms 107:8-9
WARM-UP:
Werkins 10 OYO
Al Gore 30 seconds OYO
Rochammerkin 10 rounds (winner does high knees, loser does a merkin)
Mountain Climber Merkin 10 OYO
Up/Downs deconstructed (1: Squat, 2: arms down/legs out 3: Merkin, 4: push up 5: return to feet) 10 IC
Proud Mary (big boy sit-ups until “Rollin’”, gas pumps for each “Rollin’”, then flutter kicks after, gas pumps back at Rollin’, then big boy sit-ups to finish.
Mosey to the brick pile at Pavilion 4 to get 2 bricks. Mosey up to the parking lot near the soccer field.
THE THANG:
Don’t know about y’all, but we are going to do OUR THANG (escalator style):
Each round will increase in number, but PAX can eliminate one exercise per round after we cusack around the predetermined area
10-20-30-40-50
Overhead Press
Upright Rows
Rock a Bye Baby
The Swimmer (each arm)
Heavy Freddies
Apolo Anton Oh NO!
No Surrender (each leg with bricks in hands)
Gorilla Humpers
Order of elimination: No Surrender, Rock a Bye Baby, Apolo Anton, Heavy Freddies
Return bricks to their resting place.
MARY:
Time to sing the praises of MARY:
Merkins 10 OYO
ABCs OYO
Ranger Merkins 10 OYO
“Yeah” by Joe Nichols: Plank through the song, plank jack for each “Yeah”, mountain climber for each “She”
FINALLY, it happened!
COT:
Count-O-Rama, Name-O-Rama.✅
Announcements – Convergence at Red Dawn May 13. Fit to Achieve 5K March 25, Century Race at Dauset Trails (Debris) on April 1
Prayer/Praise – SoCrates’ dad (pain management)
Pledge it Out.
Pray it Out.