AO: BRMS – Bulldog
The PAX: @Nolan, @Mutumbo, @Dial-tone, @Rikers, @Beast, @Shute, @Bolt, @Refueler, @Bobcat, @Gigawatt
WarmUp: SSH IC, Arm Circles IC, Chinooks IC, Lunges, Quad Stretch, Calf Stretch, Cobra Kai
The Thang 1: Divided the Pax into pairs for a 8 station circuit (1 minute per station each PAX does each exercise for 30 seconds): Station 1 – Tire Run and Side Shuffles, Station 2 – Tire Slams AMRAP and Chest Press with Coupon AMRAP, Station 3 – Tire Pulls and Shoulder Press with Coupon AMRAP, Station 4 – Farmers Carry with concrete filled coupons and High Knees, Station 5 – Ax Swings with coupon AMRAP and Coupon Curls, Station 6 – Fence Post Pounders with concrete filled PVC pipe and Fence Post Holds with concrete filled PVC pipe, Station 7 – Pass the Wrench (Plank while moving coupon side to side) AMRAP and Myrkins AMRAP, Station 8 – Prisoner Squats AMRAP and Tricep Dips AMRAP – Rinse and Repat
The Thang 2: Partner wheelbarrows across – 2x each
Mary: Flutter Kicks, 6” Hold, Pass The Wrench, Plank, LBC
COT: John 15:1-8 I am the true vine, and my Father is the gardener. He cuts off every branch in me that bears no fruit, while every branch that does bear fruit he prunes so that it will be even more fruitful. You are already clean because of the work I have spoken to you. Remain in me, as I also remain in you. No branch can bear fruit by itself; it must remain in the vine. Neither can you bear fruit unless you remain in me. I am the vine; you are the branches. If you bear much fruit; apart from me you can do nothing. If you do not remain in me, you are like a branch that is thrown away and withers; such branches are picked up, thrown into the fire and burned. If you remain in me and my words remain in you, ask whatever you wish, and it will be done for you. This is my Father’s glory, that you bear much fruit, showing yourselves to be my disciples. The farmer prunes by cutting limbs from a plant to keep it healthy and productive, just like our workouts tear us down to make us stronger. Seasons of pruning in our spiritual life are good and draw us closer to Jesus.