• When: 
  • QIC: 
  • The PAX: 


Tabata Triathlon

AO: sandlot
Q: Runt
PAX: Two Gloves, Ruby, Fenway
FNGs: None
COUNT: 4
DISCLAIMER
WARMUP:
– SSH, TTT, Imperial Walkers, LBACs

THANG 1: 4 min Tabata 20 sec on/10 sec off
– weighted squats and step ups

THANG 2: 4 min Tabata 20 on/10 off
– zip ups and plyo merkins

THANG 3: 4 min Tabata 20 on/10 off
– boat hold and American hammers

THANG 4: 4 min Tabata 20 on/10 off
– sandbag swings and flying squirrels

THANG 5: Pyramid of power
– 5 thrusters, 5 jump squats, 5 plank burpees, motivators
– 10 thrusters, 10 jump jump squats, 5 plank burpees 5 iron mike burpees, motivators
– 15 thrusters, 15 jump squats, 5 plank burpees 5 iron mike burpees 5 navy seal burpees, motivators
:alert: ANNOUNCEMENTS :alert: :
– Sandlot 11th anniversary at North Springs park 11/16 @ 7 am

COT: Strike the Water
– believers we are challenged not just to dream of doing greater but to take the first step, like Elisha did when he struck the Jordan River with his mentors cloak.
– What action steps have you been holding back on?
– How can you actively “strike the water” in your own life to see God move?

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