Welcome: I am not a professional 2. You are participating at your own risk 3. You are responsible for your own wellbeing 4. You are here voluntarily, and you are not paying to be here 5. Know your limits and do the best you can
10x SSH, 10 Imperial Walkers, 10 Merkins, 10 Squats. Mosey two parking lot laps. Handsy led the Handsy Stretch.
Demonstrate “4-count aquaman” and 4-count plank-merkin-twist.
11’s: Start w 10 plank twist, get to other side of picnic table, do 1 Aquaman. Continue til 1 & 10, always add to 11.
Done: Good Mornings for 6.
Count off 1,2,1,2.
1’s: AMRAP Pullups on Swings/Monkey bars. Run short lap around playground. Switch. Trade off grip style and swing bars/monkey bar rings.
2’s: While waiting, alternate 4 Merkins w 4 Jumping Lunges.
Work until each partner does 6-8 rounds of pullups or 20 min cap.
Mosey to Pavilion: Aiken Legs (20 squats, 20 box jumps, 20 jumping lunges).
5x Dr. W. 5 Squats
10x Angle Grinder (Plank toe touch). 5 Squats
10x V-cycles. 5 Squats
Reapeat until time.
COUNT-OFF & NAME-O-RAMA
8 PAX: choker, ramen, crayfish, pirtle, handsy, beauty shop, splice, four eyes
CIRCLE OF TRUST/BOM:
Quote from John Piper’s Bloodlines.
“One of the ways I think about the aim of this book, and the aim of my ministry, is that I labor to multiply a certain kind of person-persons who are committed to live for a great biblical cause, not a great earthly comfort. Over the years I have tried to wave this banner: to be a Christian is to move toward need, not comfort. Christian life means to get up in the morning and go to bed at night dreaming not about how to advance my comforts but how to advance some great God-centered cause. When we speak of multiplying and growing, we mean raising up a people who don’t spend themselves day and night pursuing self-preservation and self-exaltation and self-recreation, but who pursue something bigger and greater than themselves or their family or their church. What is the Greater Cause you are living for?”
Let’s push each other to get off our collective asses and be about something more than losing a few pounds. God gave us strength to move toward need and be amongst it.
Sometimes it’s good to leave the hardest part of the workout til the end. If you start with 10 merkin twists, the last one will be too easy. If you start with the jumping lunges (my personal least favorite), the squats will be too easy. Old Forest is near and dear to my heart. What a great AO. Let’s get some more reps on those picnic tables, Q’s.