WARMUP:
Short Mosey to
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey and standard stretches
THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next
Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers
COT: Some gratitudes and some challenges. All in it together.
unseasonably cool
WARMUP:
Mosey down to the pond
SSH
Good mornings
Seal claps
Arm circles
Overhead press
Overhead claps
Arm circles
Runners stretch
THE THANG:
5 Burpee buy-in
DORA ….sort of
P1: 30 crunchy frog
P2: Run up the hill and back then switch
P1: 100 squat
P2: Run up hill and back
P1: 100 each leg Step ups
P2: Run up hill and back
P1: 100 Dips
P2: Bear crawl out and back
Run across field
Lunge walk up through woods
Sprint up stairs
Mosey to bball court grab coupons
Squat thrusters 1 min
Curls 1 min
Skull crushers 1 min
COT
WARMUP: Jog / Stretch
THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next
Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers
ANNOUNCEMENTS: Come out to the next Pickin Party!
COT: Lots to be grateful for and lots of challenges!
WARMUP: Willie Mays Hays, Forward Fold, Arm Stretches
THE THANG:
-Lunges
-100 Squates, Curls, Press, SSH with run every 25 reps
-100 Dips OYO
-100 Calf raises OYO
-Circle of Mary
ANNOUNCEMENTS:
Friends By The River tonight
Night Moves Saturday Hipster house
WARMUP
Mosey and stretching
THE THANG
– Gym Circuit – 30 seconds on and 15 second rest (x2)
– Pull-Ups
– Rows
– Dips
– Squats
– Sit Up Machine
– Box Jumps
– 7s on the Hill
– Squats at the bottom
– Pushups at the top
– 7s in the lot
– Bent over rows
– Curls
– Army carry the block between exercises
ANNOUNCEMENTS
Night moves is coming
COT
Lots to pray for and lots to be thankful for
WARMUP:
SSH
Imperial Walkers
Hillbillies
LBAC
Willy Mays Haze
THE THANG:
After a chaotic brawl in a nightclub, Indy flees aboard a plane with nightclub singer Willie Scott and his young sidekick, Short Round. However, the plane is secretly owned by Lao Che, and the pilots abandon them mid-flight, leaving them to crash-land in the Himalayas.
Mosey to playground
30 second dead hang
5 Merkin
10 squat
15 tricep dip
Rinse and repeat x 3
Mosey to coupon pile
At first, the palace seems normal, ruled by the young Maharaja, but Indy soon discovers its dark secret. Beneath the palace, an ancient Thuggee cult, led by the sinister Mola Ram, is conducting horrific rituals. The cult has stolen three of the five Sankara stones and enslaved the kidnapped children, forcing them to mine for the remaining stones. The stones, when brought together, grant immense power.
Lunge walk along the top of the stone wall and over the hill to the lower parking lot
20 reps of each exercise. 2 Rounds of each set. Between sets rifle carry block up hill and back down.
1
Squat Jumps
Overhead Press
Swings
2
Curls
Skull Crusher
Rows
3
5 Blockees
20 High Knees
20 Mountain Climber
Mosey up to park gate entrance
20 step ups
30 second wall sit
X3
Temple begins to crumble! GET OUT!
Sprint back to coupon pile
MARY
ANNOUNCEMENTS:
I am so grateful for the opportunity to lead the #buffalo, but it’s time for some fresh energy! I am so encouraged to announce that The Bobs has accepted the call to step into his role as OUR NEW AOQ!!! Please welcome our new leader! I’m excited to see where he takes us.
TAPS:
We took some silent time to, as Mr. Rogers encouraged us, consider all the people who have loved us into the person we are today. Let’s go forth and serve and care for our neighbor this day!
WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers
THE THANG:
-Mosey to Roy’s and back.
-100 pushups and squats with run every 25 reps.
-Lunges
-with coupon: 100 squats and curls with rifle carry every 25 reps
-100 dips
ANNOUNCEMENTS: congrats to Daylight, friends by the river starts in April
WARMUP: N/A
THE THANG: Ran to the bridge and back (3.8 miles)
ANNOUNCEMENTS: Fridays by the River :slightly_smiling_face:
COT: Lots to pray for and lots to be thankful for
WARMUP: Mosey and stretching
THE THANG:
Partner Challenges
Pair up and complete as many reps as possible (AMRAP) in 2 minutes.
1. Push-Up Relay
– One partner does push-ups while the other holds a plank. Switch every 10 push-ups.
1. Leg Burner Combo
– Partner A holds a wall sit while Partner B does 20 bodyweight squats. Switch after squats.
Burpee DORA – Burpees
Partners do 50 Burpees collectively. Trigger is when the partner runs around the hangar.
Team Circuit
4 stations and rotate through 4 rounds. Work for 45 seconds, rest for 15 seconds between exercises.
1. Curls
2. Mountain Climbers
3. Jump Squats
4. American Hammers
COT: Lots of shared gratitudes and prayer requests.
