Tenacious Tabata

AO: PatriotQIC: Fish Fry
The Pax: Cable Guy, Flipper, Lazlo, Citrus, Spokes, Road Kill, Surely, YHC

Warm Up: To the tune of Thunderstruck by AC/DC, Side Straddle Hops and Burpees on Thunder or Thunderstruck for a total of 34 burpees. LBACs. Rockettes. Mosey around the track with high knees, karaoke, and butt kickers interspersed.

The Thang:
A tabata in 5 sets, comprised of 20 second son 10 seconds off tabatas. Each exercise was repeated twice for a total of 1 min. At the end of the set of 5 exercises, we got a rest of 10 burpees. The sets:

Start

Power Squat

Alt Wide Merkin

Diamond Merkin

Diamond Hold

Dolphin push up

Break 1-10 burpees

Bonnie Blairs

Back lunge kick

4 count dry dock

Dry dock hold

Wide pike ups

Break 2-10 burpees

Ski Abs

Knee tap merkins

Bear Squats

In-out abs

Bobby Hurley’s

Break 3-10 burpees

Mummy kicks

Globe jumps

Side lunges

Jack Jabs

Air Press

Break 4-10 burpees

Mary:

Sit up hold while Rihanna sings, full sit ups while Eminem raps to Love the Way You Lie

Plank jacks

COT:

The early church faced far worse circumstances than us, including political revolution and oppression and deadly pandemics. But they realized that we become what we worship. Rather than focus on the circumstances and becoming fearful people, they kept their focus higher. Because of their devotion to fellowship and the prayers, these Christians had awe in their souls and generosity and gladness in their hearts. That generosity and gladness won over critics in hostile governments and changed cultures. May we be focused on higher good and improve our community by letting our gladness flow into good works families, work, and community.