Date: 2025-06-30

AO: rumble

Q: Schnitzel

PAX: Schnitzel, Bionic, Yogi (Florence), Wee Man, Pinto

FNGs: None

COUNT: 5

CONDITIONS: muggy and humid – the air was thick!

WARMUP:

• SSH – 25 IC

• Windmills – 15 IC

• Imperial Walkers – 15 IC

• Merkins – 10 IC

• Mosey to first rock Quarry

THE THANG:

? Block 1: “Rock Solid” (10 minutes)

– Grab a rock from the pile — medium, manageable size. Do 25 of each exercise.

1. Curls for the Girls

2. Overhead Press

3. Goblet Squats

4. Rock Rows

5. Rock Thrusters (squat + press)

Rinse and repeat x 2

⸻

Mosey to Hill & 2nd Rock Quarry

⚖️Block 2: “Quarry of Contemplation”

Grab a rock from the pile — medium, manageable size. Do 25 of each exercise.

1. Curls for the Girls

2. Overhead Press

3. Goblet Squats

4. Rock Rows

5. Rock Thrusters (squat + press)

⛰️ Block 3: “Hill of Truth” (2 Rounds)

Use the hill for run strength and bodyweight strength:

1. At top: 10 Merkins

2. Bear crawl halfway down, then run the rest

3. At bottom: 10 Big Boys

4. Crab Walk half way up, then run the rest

Rinse and Repeat x 2

⸻

?Block 4: “Quarry of Content”

Grab a rock from the pile — medium, manageable size. Do 25 of each exercise.

1. Curls for the Girls

2. Overhead Press

3. Goblet Squats

4. Rock Rows

5. Rock Thrusters (squat + press)

Mosey back to the first Rock Quarry

?Block 5: Rock Solid – Part II

Grab a rock from the pile — medium, manageable size. Do 25 of each exercise.

1. Curls for the Girls

2. Overhead Press

3. Goblet Squats

4. Rock Rows

e. Rock Thrusters (squat + press)

Mosey back to COT

MARY:

Bionic’s fantastic 5 – stretches!

ANNOUNCEMENTS:

– 3rdF Breakfast – July 18th

– School Drive – let’s go big and support the kids!

PRAYER REQUEST:

– Gouda moving back to Wisconsin. Love and appreciate you brother! Safe travels! You’ll be missed!

– Travel mercies for Pinto this week

– Marriages – let’s continue to encourage and lift each other up in hard seasons of relationship rockiness

BOM:

? “The Rock Won’t Move”

“This morning we ran up hills and we carried rocks —and maybe at some point, we thought: ‘This is tough.’

But here’s the thing—life is full of hills, burdens, and steps that feel hard to climb. And we don’t always get to choose when they come.

But Scripture says:

‘The Lord is my rock, my fortress, and my deliverer.’ – 2 Samuel 22:2

That means we don’t have to climb alone.

We may stumble on the hill. We may drop the weight. We may feel stuck on the steps.

But the Rock never moves.

MOLESKIN:

So when the ground under you feels shaky…

When the pressure’s heavy…

When the hill ahead looks way too steep…

Remember the Rock beneath you isn’t going anywhere.

Stay grounded. Lean on your brothers. And keep climbing.

SYITG. Aye!