Fitness, Fellowship, Faith

Day: August 7, 2020

The Goat – Three by Three by Four

2nd Q of the week may have called for a very similar work out. Anyhow, we gathered in a different spot as the ladies have taken over our parking lot.  No FNGs so we moseyed around town for a warm up of 10 burpees, 20 lunges, 10 burpees. Then moseyed to the Pavilion area. Picked a partner. You work and partner runs.

10 merkins, 20 squats, 30 flutters X 3 (Run a half lap around town between sets)

10 durkins, 20 dips, 30 dollys X 3 (Run a half lap around town between sets)

10 irkins, 20 squats, 30 heels to heaven X 3 (Run a half lap around town between sets)

10 workins, 20 dips, 30 LBCs X3 (Run a half lap around town between sets)

Time was up so back to the start for 1 minute of stretching. Not much mumble chatter during the workout.

Announcements:  Annihilation August 29th at the Gashouse

September 19 CSAUP at Folsom (Broke QIC)

September 26th,  JJ5k

September 27th Mount Mitchell Hike

Prayer Requests – Non spoken

Nameorama

Pledge

COT

Three by Three by Four

We snuck into the Mt. Hollywood parking lot as it was roped off for a potential repave!! Yes you read that right, Mt. Hollywood may go from the worst parking lot to the best. Come out next Monday and see what you are missing. Anyhow, we gathered and no FNGs so we moseyed down to Central Ave for 15 burpees to get warmed up. Then moseyed down to Oakland St for 20 walking lunges. Moseyed back to wall by the Elementary School where the real beatdown began.

10 merkins, 20 squats, 30 flutters X 3 (Run a lap in the parking lot between sets)

10 durkins, 20 dips, 30 dollys X 3 (Run a lap in the parking lot between sets)

10 irkins, 20 squats, 30 heels to heaven X 3 (Run a lap in the parking lot between sets)

10 workins, 20 dips, 30 LBCs X3 (Run a lap in the parking lot between sets)

The mosey up and back on Oakland with called exercises by PAX at the light pole of my choosing in route to the flag.

Announcements – Aug. 29 Annihilation, CSUP Soon, Check with Broke for more

Prayer Requests – Sister Acts Daughter, Injuries by many PAX (Def Lep, Short Sale, Allen Tate, and others)

Pledge

Nameorama

Prayer and off we go into the week.

 

Downtown beat down

Bakers dozen today. We did some stuff in the parking garage. Some of it was dirty. Some double negatives. All around near 2 miles.

announcements.
CSAP ON Sept 19th

jj 5k the sept 26th

mt Mitchell hike sept 27

ez rider requesting some qs for downtown

beers at primal brewing in Belmont at 5pm tonight

 

prayer requests

SAs family, pillagers family, injured pax

 

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