DATE: 2021-06-18
AO: Loco
Q: Ape
PAX: MicroChip, Ape, Banjo (WV), Flame, Squid, Captain Sportsball, Supertramp, Shute FNGs: Razorback
COUNT: 9
WARMUP:
[Half] Lunge Twist
[Half] Lunge Tips
[Half] Walking RDL
[(From half line to end back to start)] Karaokes
[Half] Power Skips
[Half] Butt Kickers
[Half (Each direction)] Side Shuffle
[Full] Jog
[Full (Back to start)] Run
[Full] Sprint
THE THANG:
Work together with a partner at each station
1 (Timed)
[Timer] Jog -> Sprint
Plank
2 (Together)
Pattycakes- 15 Big Boy Situps, 15 Merkins
3 (Timed)
[Timer] x12 Box Jump Squat
Isometric Leg Extension
4 (Timed)
[Timer] Bear crawl
Apes Arm Assault™
5 (Together/Timed)
[Timer] 5 Rung Burpee Ladder
Isometric Squat
MARY (Listen to songs, do things):
I’m Gonna Be (500 Miles) – The Proclaimers
During the verses of the song, hold a plank
Anytime the words “gonna be” happen, do a merkin
During the main chorus, sprints
During the Da da da (da da da) – Burpees
Bustin – Neil Cicierega
During the verses of the song, hold a plank, passing cones in a circle Anytime the word “bed” happens, Merkin
Anytime the words “feel good” happen, LBC
During the main chorus, pickle pointers
ANNOUNCEMENTS: End of VQ week
COT: What would the differences be in your thoughts/actions if every minute, you recognized that you had a personal relationship with the creator of the universe, and the Savior of the world?
Proverbs 3:5-6 ESV
Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.
F3 The Capital 