Date: 2024-10-19
AO: ao-the-furnace
Q: Gogurt
PAX: Mr. Schneebly, Wrecking Ball, Daffy duck, Paddywhack, Ziploc, Capsized, Gogurt, Scuba (Steve), Kingpin (Nick) FNGs: 1 Kingpin (Nick)
COUNT: 9
WARMUP:
– 8 – Good Mornings
– 8 – Abe Vigodas
– 4 each side – Tie Fighters
– 8 – Copperhead Jump Squats
– 40 – Apollo Ohnos (hold every 5th for 10 count)
– 6-1 Push-up pyramid (hold 10 count between each set)
– 10-to-1 Motivators

THE THANG:
Cardio Circuit: (15 mins) – Focus on good form – 10 reps each is the goal, but move on to the next exercise as soon as form breaks down: – Single leg hop through agility ladder (alternate each loop) – 10 – Copperhead Thrusters
– 10 – Shoulder Taps (2 = 1)
– Sprint to next cone
– 10 – Cindy Jumps (2 = 1)
– 10 – Worst merkin ever (3 =1)
– 10 – Dwight Howards – basketball court
– Recover for 30 seconds then run again

Basketball Court (15 mins):
– 3v3 rotations – ultimate-frisbee style. Offense and defense start on opposite sides. 24-sec shot clock, only one dribble allowed per person.
– Offense goes to defense. Defense off. Lunge back to start position when not playing. – Victory = 5 side-straddle hops. Defeat = 5 merkins

Pressure Free Throws (10 mins) :
– All PAX on baseline. Made free-throw = 3 celebration burpees. Missed free throw = down and back the court length exercise of shooter’s choosing (Sprint, Buttkickers, High skips, etc) Note: Shooting vastly improved in free-throws compared to 3v3! :joy:

MARY:
– 30-sec plank hold
– Mason twist b-ball pass for 45 sec
– 45-sec plank hold
– Mason twist b-ball pass for 60 sec w/ ground touch
– 60-sec plank hold

ANNOUNCEMENTS:
– Open invite from Nomad (Nigel Valdez) to share a meal at Sukkah during Sukkot. Text Nomad for details: tel:5203701838. – F3 t-shirt order coming

COT:
– Prayers for healing of foot injuries (Capzised & Wrecking Ball) and physical tiredness – Memorial service for Sandy today at 10am at Vineyard Church
– Prayers for reconciliation among families and relationships and that we would strive to be men of peace who gently press into conflict and seek healing.

Tags: ao-the-furnace, Mr. Schneebly, Wrecking Ball, Daffy duck, Paddywhack, Ziploc, Capsized, Gogurt, Scuba (Steve), Kingpin (Nick)