Date: 2024-09-30
AO: ao-the-bullpen
Q: Stewie
PAX: Peloton, Trolley
FNGs: None
COUNT: 3
WARMUP:
SSH
Don Quioxtes
Learning to Phelps
Batwings
Mountain Climbers
Mosey around all bleachers near the pressbox to made a Iron Cross pattern on the fitness tracker
THE THANG:
The rain appeared to have stopped so did an Indian run back up to the press box. 1st pax sprint up 3 sidewalk joints, while remaining do Merkins. Then 1st pax drops and does merkins while remaining sprint 3joints past. Repeato till back at press box.
Bear crawl from bleacher to bleacher moving clockwise. When at bleachers do lateral decline bearcrawl. We quickly realized this wasnt going to work out in the rain after Trolley slipped and smacked his leg pretty hard. Modified to lateral crab walk while on bleachers and still bear crawling from bleacher to bleacher.
Fellowship recovery walk back to the pavilion for cover and Tabata as the rain started back up.
60s/10s
Squat
Merkins
SSH
Rev Lunge to knee kick (alternate sides)
BBS
Carolina DryDocks
Side step Lunges (left then right)
Mountain climber
Dips
Mike Tysons
Motivators starting at 7
MARY:
Ring of fire- LBC, Freddie Mercury, Thors Hammer( BBS +2xAmerican Hammer) ANNOUNCEMENTS:
Oct 19… pax-on-parade
Oct 26…Old Rag backpacking
Nov 9… the Grunt thegrunt
COT: 5 Steps for emotional transformation
Taken from Paster Rick Warren
– Reveal the hurt
– Release those that have hurt you
– Replace old thoughts with God‘s truth
– Refocus on the future
– Reach out to help others that are hurt
Closing prayers.
Tags: ao-the-bullpen, Peloton, Trolley
F3 The Capital 