PAX: Rikers, Brisket, Refueler, Mutombo, Shute, Dial-tone, CrotchRocket, Ronaldo, Hoff, MicroChip, Scranton FNGs: None
WARMUP: Side Straddle Hoffs x15 IC, Michael Phelps x10 IC, Side lunge x3/side, Cherry pickers x15 IC, Downward dog with calf stretches, Cobra Kai.
THE THANG: Four Corners around the school, with @Hoff pace mosey in between corners. PAX option to mosey at faster pace between corners and complete a set exercise upon arrival (Corner 1: Plank, Corner 2: Squats, Corner 3: Merkins, Corner 4: Squat Hold). Once all PAX arrived at a corner, one PAX rolled the mid-level die to identify the exercise for that corner and led the exercise. Four laps completed for approximately 2 miles of mosey with 16 beatdown corners that included: Burpees, Mountain Climbers, Incline Merkins, Walking Lunges, Backward Lunges, High Knees, Crunches, Arm Circles, 30 Second Plank. MARY: Flutter Kicks, Windshield Wipers, Freddie Mercury, Australian Snow Angels.
ANNOUNCEMENTS: Support needed to grow Kodiak at Round Hill ES – Recruit and EH your friends in Round Hill to get out on Wednesday mornings for epic @Rikers and @Bolt beatdowns.
COT: Kindness & Forgiveness – Our world is filled with so much negativity and hate, yet our charge from God to be kind, forgiving, and loving. In Ephesians 4: 31-32, God calls us to:
’31 Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. 32 Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you’. It is profound and humbling to think that God through Christ has forgiven us and calls us to be kind and tenderhearted. Kindness and forgiveness are so important but seem so hard for so many people. As HIMs, we are called to be leaders and set an example, so I encourage you to always be kind to those around you – First and foremost, be kind and forgiving to your wife and children, and also be kind to the staff at Starbucks, the cashier at Giant, the person that walks by you at Costco, and all those around you. Kindness spreads and we need to be the light that ignites the fire of kindness in the world around us.
Four Corner Rolls