AO: Sandlot
Q: Ruby
PAX: Bayou, Hasbro, Two Gloves
FNGs: None
COUNT: 4
WARMUP:
SSHs x15, IWs x 15, TTHs x15, Hillbillies x15, Abe Vigodas x15, LBACs backwards x10, forward x 10, seal claps x 10, raise the roof x 10.
THE THANG:
Multiple rounds of the following-
Merkin variation x 20
Alternating sets of squats and lunges x 20
Core variation x 20
Alternating sets of Carolina dry docks and dips x 20
After each round completed the following:
Burpee variation x 5
SSHs x 5 (in cadence)
Mountain climbers x 5 (in cadence)
Gorilla shuffle x 5
Rinse and repeat all for 5 rounds incorporating merkin and core exercises each round.
Finish up with a little bear crawling and a set of 4 x 4s.
Q: Ruby
PAX: Bayou, Hasbro, Two Gloves
FNGs: None
COUNT: 4
WARMUP:
SSHs x15, IWs x 15, TTHs x15, Hillbillies x15, Abe Vigodas x15, LBACs backwards x10, forward x 10, seal claps x 10, raise the roof x 10.
THE THANG:
Multiple rounds of the following-
Merkin variation x 20
Alternating sets of squats and lunges x 20
Core variation x 20
Alternating sets of Carolina dry docks and dips x 20
After each round completed the following:
Burpee variation x 5
SSHs x 5 (in cadence)
Mountain climbers x 5 (in cadence)
Gorilla shuffle x 5
Rinse and repeat all for 5 rounds incorporating merkin and core exercises each round.
Finish up with a little bear crawling and a set of 4 x 4s.
MARY:
ANNOUNCEMENTS:
Families Helping Families wraps up this week. Drop off scheduled for Saturday.
Wishing Bayou Good Luck in final leg of Spartan Trifecta this coming weekend.
Cold Brew Half Marathon scheduled for 12/17.
COT:
The Key to Winning The Day – “Endure hardship as discipline; God is treating you as his children. For what children are not disciplined by their father? If you are not disciplined- and everyone undergoes discipline then you are not legitimate, not true sins and daughters at all”. Hebrews 12: 7-8
5 fundamental disciplines of faith:
Study
Worship
Accountability
Prayer
Service
SWAPS