DATE: 2024-02-28

AO: scrooge

Q: Web

PAX: Big Hurt, Pinto, Shnitzel, Thriller

FNGs: None

COUNT: 5

Warm-Up:

– 16x SSH

– 10x Merkins

– 16x Imperial Walkers

– 16x Squats OYO

– 10x Burpees OYO

Mosey to Hoppa’s Yard

– Toy Soldiers

– Butt Kicks

– High Knees

– Jog to end of lap

The Thang:

1 Lap Relay (1 lap run, the exercise):

1. 100x Squats

2. 50x Lunges (2 ct.)

3. 50x Flutter Kicks (4 ct.)

4. 50x SSH

5. 50x Russian Twists (2 ct.)

6. 50x LBCs

7. 25x Big Boys

8. 25x Carolina Dry Docks

9. 50x Monkey Humpers

Hip exercises

– 10x Hip bridges (3 seconds)

– 10x Hipflexer strectches (each side; lay on side and bend your knee above your other leg and then move it forwards and then back to the starting position)

– 10x Dailed the telephone with legs (bend your knees and move your right leg forward and tap the ground, move back to the center and tap the ground, move the leg to right or left and tap the ground, move leg back to center and tap the ground, then move leg back and tap the ground, and lasly bring leg back to center and tap the ground; your leg that is stationary should feel the burn; do this for both legs)

– 30 seconds of 2 leg hip jump (jump forward and land with knees bent; do not bend knee in or out as it should bend forward; then jump back)

– 30 seconds of 1 legged hip jump

Gravity Stretch

Announcements:

– A super spartan is going on on April 6th and 7th

– A group is heading to Ninja Beast on Saturday

– 10 Year Anniversary on May 18

– Schnitzel is leading 3rdF on forgiveness this week

Count-o-Rama

Name-o-Rama

Prayer

– Web – Leading 3C tomorrow (pray for discernment and guidance)

Moleskin:

This morning was a nice warmer temperature for a change. We also had a slight breeze which helped out as well. We started off with the warm up and the squats started coming for each time I said “alrighty”. We got through the warmup with no incidents and immediately went into leg excises which messed with our ability to run the laps. Even so we pushed on. Thriller suggested we take some time to do the hip stretches that I am supposed to do, so we got an opportunity to go ahead and do that at the end. After the COT we learned some about Schnitzel’s dance routine and the physical strenuousness of it. All in all, I enjoyed this morning. I hope everyone else did as well. Let us all see to be like Stephen is described in Acts 6:5 “a man full of faith and of the Holy Spirit.”