Fitness, Fellowship, Faith
warm up
10 Burpees
20 Squats
30 Merkins
40 Mt Climbers
50 SSH IC
60 Flutter kicks
70 Imperial Walkers
80 Squat air press
90 LBC
100 Maraca night clubs
Then mosey to each lite pole 3 Burpees ,5 mtn climbers all the way to the flag up front , pledge
Mosey
5 Mt climbers count one leg
10 LBC’s @ each pole
Go to tennis court and finish suicides
1 merkin run
2 Merkins run to each ct and back
Prayer request
SA, Spark’s nephew, Medicine Woman
Thanks Hacksaw!
Disclaimer:
Warm-up:
THE THANG:
ROUND 1 – 5 burpees, 1/8 mile run
ROUND 2 – 5 burpees, 10 ‘mericans, 1/5 mile run
ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, 1/5mile run
ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks,1/5 mile run
ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1/5 mile run
ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/5mile run
ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, 1/5 mile run
ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 1/5 mile run
ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, 1/5 mile run
ROUND 10 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops.
At this point, Dr Suess says we have 2 minutes left. Well sorry guys, you will have to miss the grand finale, 50 Zombie Walks!
Back to the Yank for the pledge.
COT
Announcements
Prayer Requests
YHC closed in prayer!
It was an honor to lead this morning, thank you all! Hard work was put in by us all!
Breaker Breaker
‘‘Twas the day before my 49th Birthday and in front of the park, all the PAX were stirring as light replaced the dark…”
Ok … enough of that!
As I stated earlier, I will be 49 tomorrow … so 49 is the theme for the day!
Easy Mosey to the Pad
The Warmup … 4X9
9 Abe Vagodas IC
9 Imperial Walkers IC
9 Grass Pickers IC
9 SSH IC
The Thing … 7X7= 49
Let’s Mosey to 2 Chicks and a Sandwich
7 Burpees
Let’s Mosey to the Teacher Parking Lot
7 Burpees + 7 Merkins
Let’s Mosey to the Front Corner of Belmont Middle
7 Burpees + 7 Merkins + 7 Mountain Climbers, R Side
Let’s Mosey to the Belmont Middle Gym
7 Burpees + 7 Merkins + 7 MCs + 7 Plank Jacks IC
Let’s Mosey behind Belmont Middle
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 Big Boys
Let’s Mosey to the Track
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs + 7 Bobby Hurleys
Take a Lap
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs + 7 BHs + 7 Man Makers
Take a Lap
WOW … we made It to the top and now it’s time to go back down!
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs + 7 BHs
Let’s Mosey back behind Belmont Middle
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs
Let’s Mosey back to the Gym where Sargento EH’d an FNG for the remainder of the Workout!
7 Burpees + 7 Merkins + 7 MCs + 7 PJs
Let’s Mosey back to Corner
7 Burpees + 7 Merkins + 7 MCs
Let’s Mosey back to the Teacher Parking Lot
7 Burpees + 7 Merkins
Let’s Mosey back to 2 Chicks
7 Burpees
There is plenty of time for some Pole Work
Pole 1 for 1 LBC, Pope 2 for 2 LBCs and so on until we get to Pole 7 for 7 LBCs and back down to Pole 1 for 1 LBC
5 Burpees X 2 Trains = 10 Burpees
The Cool Down … 4X9
9 Dying Cockroach IC with Sargento
9 Freddy Mercury’s IC with Buckshot
9 Little Baby Flutter Crunches IC with Tiger
9 Low Dollys IC with Dirt
Mosey to the Flag for The Pledge
5 more Burpees for 1 more Train, that’s 106 Burpees if you’re counting!
Praise Reports
Queso got a Job
Norwood’s M got a good report
Prayer Requests
Parents, Teachers and Students
College Students returning to Campus
Law Enforcement and First Responders
Tater Hole
Tiger took us out with Prayer
Until next time…
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