Name-O-Rama: Grasspatch, Wonton, Goldberg, Goodcents, BigWheelz, PFunk, Wishbone, Tag Team, Hong Kong Phooey, Mudslide, Runoff
Warm-Up-Gig: Casual COP - encourages good #mumblechatter
LBAC - 20F, 20R, 20 OHP, and 20Butterflies (Q-count silent)
Tempo Squats - 20 IC
Old man Windmills - 20 IC
Emperor Walkers - 20 IC
Mountain Climbers - 25 IC
Plank Jacks -35 IC
The Thang That Surely Happened: 1)Circle up in a plank position.
Bear Crawl around the circle.
INDIAN RUN - Around the Campus across Mill Pond- (starting at the Applebee’s side working toward the Rec Center.)
2)Arriving at big box store grassy area finding Hay Bales:
Roll small Pumpkins to determine CRAB CRAW distance.
100 Hay Bale Rows (bent over modify)
300 Step UPS while holding big pumpkins.
-Partner B is Crab crawling there and back.
3)carry Big pumpkins to next station of hay bales. Roll BIG pumpkins a distance: Farmer’s Carry Hay Bale (or Bales)
and Alpine Skiers
Recover 10 Count and High Plank while course is set up.
4)Set up RELAY race course:
Line up in teams each with a small Pumpkin.
Hold Al Gore over hay bale but no touching it while partner is Bear Crawling pushing the pumpkin around hay bale and back.
Circle of Trust: Run back to AO. For Mary.
Plank Holds various position
PAX CHOICE Circle.
Announcements: Stretch while making Announcements:
-The Anvil Shirt Order
-DEC 21st Ugly Sweater
-Leadership opportunities coming up.
-QSource today at noon.
Etch a Sketch
Scott’s family with the Diabetes adjustment
Matthew 5 is Jesus’ beatitude sermon. Thinking about the people who got on a boat searching for religious freedom:
“You are the light of the world. A town built on a hill cannot be hidden. Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.”
Matthew 5:14-16 NIV
Warm-Up-Gig: One-Minute Warning, Welcome, Disclaimer, and Count
20 LBAC - F/R - IC
15 TOY SOILDERS IC
15 OMW- IC
15 TT - IC
The Thang That Surely Happened: We took a short mosey to the hill across the road. We got into a single file line at the edge of the hill. We did a pax choice workout. We took turns running to the Conway rec center and back. The person who was doing the running called out an exercise.
Snapshot- lunges up the hill
P-Funk- hold al gore
Stuffed Crust- big boys
Hoedown- over head press, lBAC
Wonton- Butter Bean picker
Next round we ran to the second light poll and back. The person who was doing the running called out an exercise.
P-Funk- Hold half plank
Hoedown- six inches
The final exercise was sprinting to the first light pole and back. The group called out exercise during the running. We did this two times.
Right over left
We mosey back to the Rock parking lot.
Circle of Trust: Ended things with a COT. Several prayer requests.
Announcements: Monday is Veteran Day Workout. True North coming up.
Moleskin: Today workout was to give the new pax members a chance to lead. We gave them the opportunity to lead a portion of the workout. Everyone stepped up and did a great job. Great seeing everyone!