Nolensville broke in their new AO, The Forge, with a workout focused on strength, endurance, and coordination. Iron sharpens iron!
PAX in Attendance: Barney Fievel (Q), Nimbus 2000, 3rd Degree, Numbtucks, Aunt Bea
Warm-Up:
- 30 seconds of Good Mornings
- 20 SSH
- 10 Imperial Walkers
- 1 Al Gore
- 10 LBAC (forward and reverse)
Thang 1: Mini Cooper with 20 pound coupons
- 6 Burpees, 6 Merkins, 6 Deep Squats, one lap around track
- Rinse and repeat decreasing one rep each time
- Total of 1.5 miles and 21 reps of each exercise
Thang 2: Stadium Runs with Assorted Exercises
Run up, along the backside and down the bleachers doing an exercise in-between with your coupon.
Exercises:
- 20 side-to-side lunges (use coupon as your center point)
- 20 bicep curls (with coupon)
- 10 windshield wipers (on your six, coupon held over you, feet touch from right to coupon to left to coupon)
- 20 overhead tricep curls (coupon overhead and behind back)
- 15 derkins (close grip hands on coupon)
- 10 pull-up rows (coupon in lap)
- 10 burpees (with coupon)
Mary:
- Flutter Kicks
- WW1s
- Alabama Prom Dates
- Megan Berry’s
- J-Lo’s
CoT:
Hebrews 12: 1-3
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.
