One Minute Warning:
Disclaimer:
Prayer:
The weather: Low 30’s (Windchill low 20’s)
A great time today as 1 Arena Pax and 3 Shawshank Pax converge at the Hollow for a chilly boot camp.
Nice work today, men!
Warm up Mosey around parking lot and circle up in courtyard
SSH X15 IC–Imperial Walker X15 IC
SSH X15 IC-Merkins X15 IC
SSH X15 IC-Air squats X15 IC
SSH X15 IC-Burpees X 5 OYO
The Thang(s):
Line up and sprint 40yds then do 10 burpees return to start and do 10 2ct Mount Climbers. Rinse and repeat, reducing burpees by 2 each round (10, 8, 6, 4, 2, 1). Always doing 10 mt. Climbers at one end.
Next, YHC had surprise toys with him (45lb dumbells). We broke into 2 teams. Partner one walks about 100yds and back carrying 1 45lb dumbbell (switching arm carry each round), while partner two is doing AMRAP exercises until partner one returns. We did this for 5 rounds. Exercises were block Squats, block swings, imperial Squawker’s (think squat + IW), Mt. Climbers, and Burpees (crowd pleaser).
Next every grabbed a block for one more little circuit.
X15 ICx-Curls, Shoulder press, Mt. Climbers, Merkins (on block), Blockees. Then, 12 IC-Curls, Shoulder press, Mt. Climbers, Merkins (on block), Blockees. Then, 10 IC-Curls, Shoulder press, Mt. Climbers, Merkins (on block), Blockees. Recover and we are SMOKED!
2 full laps around parking lot (.6 miles)
Circle up for Mary: we do 2 rounds with each pax calling a core exercise. It was 8 different exercises, but can’t remember them!
Recover!
Announcements:
- Dam to Dam coming up in February. Should be opportunities as some usually have to drop
Prayer:
- Cowbell’s Aunt
- Lego Father and FIL
- 2 Fia Pax with Cancer
- No Show
- Garth and family.
Devo: Ephesians 2:10- YOU are God’s masterpiece. Go be who Christ created you to be!
Something I saw on Twitter (from just a random guy in a thread)
“Fascinating reality of Christ’s commands is they are simultaneously for God’s glory and our benefit. Deny/Take up are instructions that offer fulfillment, honor, burden-lifting, etc. We’re so in need of Christ, like a child, He must command the way to have joy/blessing.”