QIC: Clothespin
Date: 09/25/2020
PAX: Hasboro, Blue, Clever, Dundee, Snatch, Sherlock, Milkman, Ponce, Geek Squad, Nordic Track
AO: Shot House
Conditions
Bit damp with the occasional Bus Flurry
COP
Mosey around Parking lot to school awning.
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Moroccan Night Club
Seal claps 10 in cadence
The Thang
I tried to keep us as dry as possible and not get ran over by a bus!
Good time under the awning!
Round 1:
• Merkins-20 on your own
• Burpees-10 on your own
• Baby Crunches-20 on your own
• Air Squats-20 on your own
• SSH-25 in cadence (normal Pace)
• Mosey lap around the parking lot
Round 2:
• Divebombers-15 on your own
• Burpees-8 on your own
• Freddie Mercury-16 on your own
• Lunges-14 on your own
• SSH-25 in cadence (faster Pace)
• Mosey lap around the parking lot
Round 3:
• Aquaman-15 on your own
• Burpees-6 on your own
• Big boy situps-15 on your own
• Diamond Merkins 15 on your own
• SSH-25 in cadence (normal Pace)
• Skip to my loo lap around the parking lot
Round 4:
• Wide Merkins-15 on your own
• Burpees-4 on your own
• Captain Thor 15 on your own
• Imperial Walkers 15 on your own
• SSH-25 in cadence (faster Pace)
• Mall walker Lap around the parking lot
Round 5:
• Decline Merkins-12 on your own
• Burpees-4 on your own
• Pickle Pointers-12 on your own
• High knees-20 on your own
• SSH-25 in cadence
• Bernie Lap around Parking Lot
Round 6:
• Squats -20 on your own
• Gorilla Humpers – 20 IC
• Dips 20 on your own
• SSH-25 in cadence
Mary (if time left):
• 1 minute plank
• 20 little baby crunches IC
• 20 flutter Kicks
• 10 Hello Dollies
• 20 Dead Cock Roaches
• 20 Leg Lifts
• 20 Heel touches
COT
There are alot of bad things going on in the world and our country now. We need to be leader in our families and examples in our communities more than ever. If we pour ourselves into Christ and put on the full armor of God we will make a difference and become that example that our families need to learn from.
Ephesian 6: 10-23
10 Finally, be strong in the Lord and in the strength of His might. 11 Put on the full armor of God, so that you will be able to stand firm against the schemes of the devil. 12 For our struggle is not against [e]flesh and blood, but against the rulers, against the powers, against the world forces of this darkness, against the spiritual forces of wickedness in the heavenly places. 13 Therefore, take up the full armor of God, so that you will be able to resist in the evil day, and having done everything, to stand firm. 14 Stand firm therefore, having girded your loins with truth, and having put on the breastplate of righteousness, 15 and having shod your feet with the preparation of the gospel of peace; 16 [f]in addition to all, taking up the shield of faith with which you will be able to extinguish all the flaming arrows of the evil one. 17 And take the helmet of salvation, and the sword of the Spirit, which is the word of God.
18 [g]With all prayer and petition [h]pray at all times in the Spirit, and with this in view, [i]be on the alert with all perseverance and petition for all the saints, 19 and pray on my behalf, that utterance may be given to me in the opening of my mouth, to make known with boldness the mystery of the gospel, 20 for which I am an ambassador in [j]chains; that [k]in proclaiming it I may speak boldly, as I ought to speak.
21 But that you also may know about my circumstances, [l]how I am doing, Tychicus, the beloved brother and faithful minister in the Lord, will make everything known to you. 22 [m]I have sent him to you for this very purpose, so that you may know [n]about us, and that he may comfort your hearts.
23 Peace be to the brethren, and love with faith, from God the Father and the Lord Jesus Christ. 24 Grace be with all those who love our Lord Jesus Christ [o]with incorruptible love.
[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Moleskin
There was alot of working those hips during those Mall walkers…
I hope the cameras caught all of the Pickle Pointers, Hello dollies and Jane Fondas!!
I had a great time at Shot House this morning. I look forward to posting there again!
News
Multiple prayer requests, Beer Run, Make sure the Q schedule gets filled for October!