Today is International Being You Day. So celebrate what makes you unique. It’s also National Craft Distillery Day. So celebrate you being you while drinking a craft beer or bourbon, unless you don’t drink… in that case you might not want to do that. But before you do your celebration we need to burn some calories, grow some muscles, build some friendships and have some faith. We had 9 join us today including a surprise visit from Clubber. FNG-1 is Cornholio.
Warmarama
IST
ISW
Arm Circles
Mt. Climbers
Merkin Clock
Grandma Maters
The Work
Mosey to the Pull-up bars
Partner up here because I want good form and no injuries.
Partner 1 does the listed pull-up while partner 2 spots. If you can’t get the number of reps unassisted simply extend a leg and your partner will assist. Note that if you extend your third leg I cannot make any promises of what May or may not happen.
Round 1
10 full extension dead hang to chin over the bar pull ups. That’s palms facing away from you. Flip flop
60 second plank
Round 2
10 full extension dead hang to chin over the bar chin-up. That’s palms facing you.
60 second Al Gore
Round 3
10 wide grip pull-ups
60 second low plank
Round 4
5 slow negative standard grip pull-ups, about 5 second down count
30 alternating lunges
Round 5
2 corn cob pull-ups, wide grip, chin over the bar, hold it, chin to left hand, chin to right hand, back to middle and down
Mosey to the block pile.
Grab a block and head to the top of the hill
Partner A runs to the wall and back, partner B does the exercise, then flip flop. Modify as needed.
Curls
Skull crushers
Shoulder presses
Trifecta
Return the blocks and mosey back to the pull-up bars
9 minute challenge – Q sets time for 9 minutes. During the 9 minutes your job is to complete 100 chest to ground merkins and 100 WW1s…The only problem is EMOTM you do 3 burpees starting with when I hit start.
Mosey to the parking lot for an ark loader
Bear crawl
Crab walk
Monkey walk
Elephant walk, no never mind don’t do that
Duck walk
Dragon walk
6MOM
LBC
Dr. W
Windshield wipers
Low dolly
Low flutter
J Lo
Hanoi Janes
American Hammers
Reflection
To celebrate your uniqueness today use your spiritual gift. Don’t know what it is, Google it and take a test to figure it out.
1 Corinthians 12:25-28 This makes for harmony among the members, so that all the members care for each other. If one part suffers, all the parts suffer with it, and if one part is honored, all the parts are glad. All of you together are Christ’s body, and each of you is a part of it. Here are some of the parts God has appointed for the church: first are apostles, second are prophets, third are teachers, then those who do miracles, those who have the gift of healing, those who can help others, those who have the gift of leadership, those who speak in unknown languages.
1 Peter 4:10-11 God has given each of you a gift from his great variety of spiritual gifts. Use them well to serve one another. Do you have the gift of speaking? Then speak as though God himself were speaking through you. Do you have the gift of helping others? Do it with all the strength and energy that God supplies. Then everything you do will bring glory to God through Jesus Christ. All glory and power to him forever and ever! Amen.
Moleskine
- Clubber gets his name off the Kotters list
- Bertha appriciates the pull-ups in preps for Murph
- Several obligatory TWSS comments thrown about
- Sonar and C# apparently didn't gen enough of a workout and ran some extra at the end
- Major arm quiver by the end was had by all