DATE: 2021-07-28
AO: Loco
Q: Supertramp
PAX: Ape, Cutter, Bail, Sparkler, Tink
FNGs: None
COUNT: 6
WARMUP: Side Straddle Hops, Michael Phelps, Hip Circles, Fire Hydrants, Kobra Kai, Mosey
THE THANG: EMOM Coupon Swings and Burpees
Minute 1: 10 Swings
Minute 2: 10 Burpees
Minute 3: 9 Swings
Minute 4: 9 Burpees
And so on…
Minute 17: 2 Swings
Minute 18: 2 Burpees
Minute 19: 10 Swings
Minute 20: 10 Burpees
MARY: 2 rounds of
10 Leg lifts
8 and then 10 each side of Side Plank twists
30 and then 40 second Hollow hold
ANNOUNCEMENTS: Cornerstone Chapel is having a Men’s Cookout Sunday August 1st, all men 14 and up welcome. $12, sign up at cornerstonechapel.net
COT: Philippians 4:6. We worry more than we should, and sometimes it’s better to either pray or talk to someone rather than rehash things in our heads we can’t solve in the moment. Use the Fellowship F.
F3 The Capital 