4 for Downtown
Warmup
Pledge
We ran and worked out – it was hot and humid in the parking deck
Prayers: spoken and unspoken
Prayed to take us out
EZ out!!
Author: EZ Rider (Page 1 of 6)
Warm up
Mosey to the new Self Storage to the virgin parking lot for the full work out
Partner up- we completed many rounds which consisted of running, Merkins, LBC, Mike Tysons, Flutter kicks, lunges, bear crawls, imperial walkers, and burpees
Finished with an Indian run back to start with 30 seconds to spare for the pledge
Announcements
Prayer request: Turtleman’s family, Maybelline’s mom, Stroganoff’s mother in law
Praise report: Clavin’s M getting back to normal living
Prayed us out
EZ out!!
Warm up – SSH x 20
Mosey to PF for partner work -Round 1 300 LBC’s, 400 flutters Round 2 – 50 Merkins,100 Squats – run the 4 lights in PF parking lot
Mosey to Foodlion to run the lanes with different exercises – partner back up for more LBC’s and flutters
Mosey back toward the start down Riverwood Parkway with just a brief stop at Gastone’s hill-just to view
Continue mosey with route 66 at each light pole on the left – squats
Back to start with time to say the Pledge – that’s time
Announcements
Prayer request
I prayed us out
Until next time
EZ out
Pledge
Warm Up:
We ran we did multiple exercises for 45 mins. It was great and Fun!!
Announcements: Convergence this Saturday
Prayer request: many spoken and unspoken
Prayed us out
EZ out!!
Warmup: SSH, Merkins, & Flutters
Pledge
Did most of the 1st workout(that i could remember) I attended back in March 2016 which consisted of running, SSH, Merkins, LBC’s, and Flutters – we did do 5 burpees for the train.
Announcements
Prayer request: spoken and unspoken
Prayer to take us out
Thanks for the opportunity to lead
EZ out!!
Warm up……..
Worked out a fellowshipped with a great group of men this morning
We ran with stops to do a variety of exercises. It was fun!!
Pledge
Announcements
Prayer request were many
Prayer to take us out
EZ out!!
Warmup: SSH & Merkins
Pledge
Run: over 2 miles
Multiple exercises called: merkins, burpees, LBCs, Flutters, Calf Raises, etc.
Announcements: Christmas town 5K (speed for need)
Prayer request: multiple request with praise report
Prayer
EZ out
Warm up: SSH, Stretches’, and Flutters
Mosey to Martha River
We ran
We racked and sacked some Burpee’s, Merkins, LBC, Squats, Morocccan night clubs over five rounds.
We did suicides back up a portion of the parking lot
We nurred
We lunged
We completed a round of merry before time was up
Announcements
Prayer request – many to pray for
EZ out!!
Pledge
Warm up
Mosey to parking deck for Route 66 on each floor
Shoulder taps
Mike Tysons
Sumo squats
Flutter kicks
Calf raises (heard it wasn’t hard enough so we turn around and did 11 at each line)
After route 66 on each floor with did 50 of a few different exercises: LBC, flutters, Michael Phelps , Air press Michael Phelps
Return to start and finished up with some Mary.
Had a few burpees along the way.
Announcements: Convergence tomorrow at Poston park / trail run coming up
Prayer: Westside’s family, Turtle Man, Huck, and others .
I prayed up out
Thanks for the opportunity to lead today – I have missed a lot in the last month with sickness and this is what I needed to get me back at it.
EZ out!!
Pledge
Warm Up
Ran about 1.6 miles stopping a few times for a variety of exercises including: Burpees, Shoulder taps, LBCs, flutters, crunchy frogs, Dying cockroaches, plank jacks, SSH, Merkins, & I may have missed one or two. Four corners and Ring of Fire was included at the Food Lion parking lot.
Announcements: up coming convergence-more information to come
Must to pray about
Prayer to take us out
Until next time
EZ out!