4 pax showed up for some full body work at the Shipyard this morning.
Conditions: 43°
Disclaimer: Given at 1 minute warning
WARMUP: Go grab a coupon and meet back around the flag
The THANG = 4 Corners
Run to Station 1 – Perform work
Run back to Center – Perform work
Repeat for all for stations performing the Center work after each station
Round 1
Center – 25 Curls
Station 1 – 25 Merkins
Station 2 – 25 Monkey Humpers
Station 3 – 25 American Hammers
Station 4 – 25 Diamond Merkins
Plank for the six
Round 2
Center – 25 Alpos
Station 1 – 25 Hand Release Merkins
Station 2 – 25 Jungle Boi Squats
Station 3 – 25 Big Boy Situps
Station 4 – 25 Squats
Plank for the six
Round 3
Center – 25 Chest Presses
Station 1 – 25 Werkins
Station 2 – 25 LBC’s
Station 3 – 25 Lunges (count 1 leg)
Station 4 – 25 Reverse Crunches
Plank for the six
Round 4 – Rifle Carry coupon to/from Stations 1&3
Center – 25 Tricep Extensions
Station 1 – 25 KB Swings
Station 2 – 10 Burpees (modified from 25 due to time)
Station 3 – 10 Thrusters (modified from 25 due to time)
Station 4 – 25 Flutter Kicks (count one leg)
Plank for the six
Time’s up – Return coupons and circle up
COT
Count-a-rama: 4
Name-a-rama
Announcements: Saturday workout at the Epicenter, Christmas Party at Sugar’s house – see pre-blast for details/signup
Prayer Requests: Tommy Lawton (Bean-O’s coworker), Duggar’s father in law, Pusher and his parents
BOM
A quick devotional focused on the fact that even though times get tough and we may feel that God has forgotten about us, we are always at the forefront of His mind. We are not alone and even if things are at their worst, they’re not because the absolute worst thing that could happen to us would be for God to forget us, which He is not going to do.
Isaiah 49:15-16 – 15 “Never! Can a mother forget her nursing child? Can she feel no love for the child she has borne? But even if that were possible, I would not forget you! 16 See, I have written your name on the palms of my hands. Always in my mind is a picture of Jerusalem’s walls in ruins.
NMS
– Small crowd this morning but a strong group that put forth a strong effort.
– Minimal mumblechatter as well – At least until Duggar started letting presence (or scent) be known. (but that’s only 2 times in 2 years now, right?)
– Glad to see Bean-O getting healed up and able to really attack the work. Amazing that he’s been battling injury and still leads the pack in the workouts.
– As always, it is an honor and a pleasure to lead such a strong group. All got better today – let’s go show it by setting the example for our families, friends, and coworkers.
-Piddler