Full Service Tune Up

AO:  Delphi

QIC: El Nino

The PAX: Major Payne; HighTower; Dunder; Zeus; Derecho; Wham-O; Curry; Nano; Obadiah

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Cobra (Up-Dog)

The Thang: (bear crawl length of soccer field, walking lunge back)

Bear Crawl 20 yds

10 (4ct) Bonnie Blairs

Bear Crawl 20 yds

20 Burpees

Bear Crawl 20 yds

30 Sumo Squats

Bear Crawl 20 yds

40 Overhead Press

Bear Crawl 20 yds

40 Overhead Press

Bear Crawl 20 yds

50 (4ct) Side Straddle Hops

Walking Lunge 20 yds

10 (4ct) Bonnie Blairs

Walking Lunge 20 yds

20 Burpees

Walking Lunge 20 yds

30 Sumo Squats

Walking Lunge 20 yds

40 Overhead Press

Walking Lunge 20 yds

50 (4ct) Side Straddle Hops

Thang 2:

Maximum Merkins to failure (4 rounds of OYO, 15 seconds work, 15 second rest)

6 Minutes of MARY: Flutter kicks, reverse burpees, SSH, Merkins, Sharon Stones, LBCs, American Hammers, Fire-Hydrant/Donkey Kicks, World War Ones, Oblique crunches

CIRCLE OF TRUST: Mark 9:35, NIV: “Sitting down, Jesus called the Twelve and said, ‘Anyone who wants to be first must be the very last, and the servant of all.” It sounds good on paper, until you try to put it in action, and your ego tells us otherwise. Making sacrifices in our own lives in order to serve others, takes strength, courage, and faith. When you serve others, it puts you first in heaven, and strengthens your spirit in ways you can’t on your own.

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