Fitness, Fellowship, Faith
Fitness, Fellowship, Faith
Lap around the upper parking lot to loosen up
Various exercises to loosen up
The thang 1:
Suucide Tysons- 6 at goal line, 25,50,25,goal line – returning to goal line every
Thing 2 : sideline to sideline, 4 in 1 minute
We did 4 rounds of gassers
Thing3 7-11
7 burpees, 11 T merkins, 20 KB swings- 3 rounds
Back to the line – 2 more gassers
Thing4 Pyramid
30 reps kb push pull thru, kb Simba, single arm press
Rounds of 20 and then 10
Back to sideline for gassers
Hit the midfield ⭕️ for final 5 minutes
Various abb work and linebacker shuffles around the circle
This is when it got fun- Queue up Biz Markie Just a Friend. All pax exhausted – les my bottle cap off key we jammed to just a friend
You, you got what I need but you say he’s just a friend
And you say he’s just a friend, oh baby
You, got what I need but you say he’s just a friend
But you say he’s just a friend, oh baby
You, got what I need but you say he’s just a friend
So what’s the take aways:
Work hard and then have fun
Push yourself to levels you don’t think you can get to.
Hats off to all the Pax that showed up put in the effort.
Blue Screen killing the sprints
Deadwood rocking a 40 LB KB is brutal- time for other folks to step up to heavier kb’s
Falcon and Elmers – getting out of their comfort zone and putting in the effort. Bottlecap might be their muse as they killed the sprints when he joined them
Bottlecap for effort but also leading the chorus
Heartbreaker- silent assassin – quietly doing the work
Premature- all Pax were on CPR alert as premature felt dizzy- he’s on some new blood pressure medics that he getting used to.
Madoff – did some mad sprinting – next he’s going to break in a new kettlebell
COT
Blood drive and July 4th convergence- floater
For your listening pleasure https://open.spotify.com/playlist/0wIUt2iEnv0E5fOK2D98by?si=Qkcy3koYRjaDSy8bT0_b3w&pi=u-TTrLj0oWR0Sj
