Go Gos and 2:39


Warm Up - Run to the big parking lot for a reverse Shut In warm up. 25 SSH, 20 Merkins, 15 IW, 5 GM

Plyos (all 25 yards):

  • High knees x 2
  • Butt kicks x 2
  • Monster walks x 1
  • Side slides x 2
  • Karaokes x 2
  • One leg x 2
  •  Leaps for height x 1
  •  Lunges x 1
  •  Double jumps x 1
  •  Inch worm Merkins X 1

Move to the light poles (50 yards)

  •  70% x 2
  •  90% x 2
  •  Go-gos x 4 - Forward on “go” then backwards on the next “go” and so on until finish called. YHC, Flip Flop, Squatter, and Grease called them out.

BLIMPS Challenge - Run to the parking lot with the hill for the BLIMPS challenge.  Round 1 was 5 of each exercise (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and Star Jumps.)  First round called and the time was 2:39.  Pax didn’t know I was timing it as I needed a real benchmark.   Next round called with 6 of each exercise.  Round must be under 2:39 or penalty burpees for each second late.  Everyone got back in time!  Round 3 - 7 reps, Round 4 8 - reps with 2 penalty burpees.  New time 2:41 and 10 reps for the final round.  9 penalty burpees and recover.

Run back to the parking lot.  Stop for a set of go gos called out by Mic.

Mary  - 20 sprinter abs and then have a nice day.

COT - 10

I briefly shared the beginning of Philippians 3:8**.** It is a helpful reminder for me in my struggles to know how to spend my time and to not worry about daily annoyances.

8 Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ

Prayers for Wonderbread and his back. Hope you heal up quickly!

NMS

  • Flip Flop and Pierogi were late and bummed gas money.
  • Squatter had some cash.  He does sell drugs, I mean, pharmacy services for a living.
  • What does GTL stand for?
  • Go UK or go Dawgs?
  • Mic, did I make the team?
  • Shout out to Blue Water for hanging in there and staying with my challenge.
  • Why was there a cop in the woods?

Thanks for the chance to lead!


See also