Warm-a-Rama
All i/c
20 seal jacks
20 Windmills
20 seal waves
20 Cherry pickers
20 mountain man pooper
The Thang
Mosey to new HOB entrance
Pax pair off
Big boy 45’s.
Wheelbarrow to light pole
Sumo squat 45’s I/c
Wheelbarrow to light pole
Leg lift 45’s.
Wheelbarrow to light pole
Legs 6″ squats. I/c
Wheelbarrow to light pole
3rd F
All in
Talked about how Abraham was all in sacrificing his son Issac for the Lord.
Genesis 22
Mosey back to CHOP
13 HIM showed – semi, Ruxpin, leatherman, Vanilla, Chappie, Wildwing, Chairman, toy soldier, Waterfall, doubtfire, Fireplex, nugget, FNG gump
20 Seal jacks. I/c 22 Cherry picker. I/c Capri lap 22 Seal wave. I/c 22 Windmill I/c Capri lap 20 Ssh. I/c
THE THANG
Mosey to bridge
Bear crawl up to bridge, side shuffle over bridge, lunge down to corner. Cross over, backwards lunge up to bridge, side shuffle over bridge, crawl bear to corner.
Mosey to grassy hill along water south of bridge
Crawl bear down hill, 5 burpees Bear crawl up hill, 5 burpees
X 2
Mosey to parking lot by bridge
3rd F
Seeing this unit in action is really impressive. You can see the hard work and trust they have in each other.
We as HIM strive to do the same thing. We beat the fartsack and sharpen each other mentally and physically. We develop a trust with one another that we can hold each other accountable and lift each other up.
Iron sharpens iron, and one man sharpens another.
Proverbs 27:17
Cha cha slide plank
Mosey back to AO
6 HIM showed – semi, Chairman, Wildwing, leatherman, Ruxpin, Chappie
Warm up
20 Seal jacks. I/c
15 Cherry picker. I/c
Capri lap
20 SSH. I/c
15 Windmill. I/c
Capri lap
20 seal waves. I/c
15 Peter parker. I/c
The Semi “colon”
Mosey 1 block north from circle, 1 block east, and 2 blocks south to Domino’s.
Wall sit – 10 count
Bttw merkin
10 count from each HIM for 2 rounds
Mosey to firehouse
Plank – 10 count
Merkin
10 count from each HIM for 2 rounds
Mosey to school parking lot
3rd F
Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
1 Peter 5:6-10 ESV
A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.
SEMI’S “Suicides” consisted of nurs, jailbreaks, bear crawls, side steps, woseys, moseys, crawl bears, karaokes, lt. Dan’s, and LT. Dangers back and forth across width of parking lot.
Mosey to old napa store
5 burpees mosey around building, 5 merkins mosey around building, 5 squats mosey around building for 2 rounds.
Wosey to 1 block from AO, then jailbreak the rest of way in.
toy soldier set
30 lbcs
20 k2e per side
15 big boys
Mosey around circle for 2 rounds
Finish with AYG high and low plank switched at Q’s call.
5 HIM showed today. Semi, Fireplex, Vanilla, Chattahoochee, nugget
25 Seal jacks. I/c 20 Cherry picker. I/c Capri lap 25 Seal wave. I/c 20 Windmill I/c Capri lap 25 Ssh. I/c
THE THANG
Mosey to alley by bank
10 chicken peckers i/c
10 derkins i/c
Mosey to grassy hill along water south of bridge
Crawl bear down hill, 5 burpees Bear crawl up hill, 5 burpees
X 2
Mosey to parking lot by bridge
Danger lt. Half way across lot, jailbreak back to start. Nur full length of lot mosey back to start Side shuffle across lot, 25 lbcs, side shuffle back to start
Mosey back to AO
3rd F
From True Competitor, #50, Don’t believe everything you believe. Train your brain.
10 HIM showed this beautiful morning. The thang took to long so we had mosey back without a 3rd F. Warm up
22 Seal jacks. I/c 19 Cherry picker. I/c 22 Seal wave. I/c 19 Windmill I/c 22 Ssh. I/c
THE THANG
Mosey to park
Pair off
1 pair of HIM mosey to bridge and lt. danger across and danger lt. back across bridge and mossy back to pax. Rest of pax will AMRAP the other exercises.
Derkins Pull ups Burpees Swirkins
Mosey back to AO
10 HIM showed – semi, summit, Chappie, Chairman, leatherman, Chattahoochee, doubtfire, Fireplex, toy soldier, Ruxpin
This is a free, peer-led workout. Do not hold the Q or AO liable. Modify the exercises if you need to.
Warm up
20 Seal jacks 15 Cherry picker 20 Seal wave 15 Windmill 20 Ssh
THE THANG
Mosey to fishing pier, down union, turn in front of library, and follow path along river.
30 step ups per leg 15 derkins 20 squats 15 urkins 10 barfys 15 diamond urkins 20 split squats per leg 15 diamond derkins 30 Mexican jumping beans
Mosey back to CHOP per Mulberry
3rd F
Read #36 out of True Competitor, Mark of Excellence. Leave a God-mark, not a me-mark. Excellence starts with the heart. 3 questions: Who do you serve? How’s your work? What’s your foundation?
Toy soldier – descending/ascending 30 lbcs 20 e2k – pair 10 big boys 20 e2k – pair 30 lbcs
