A Cord of Three Strands…

 

“A Cord of Three Strands…

• Welcome/ disclaimer/ purpose
• Warmup (10 min)
  • Windmills (20)
  • Cherry Pickers (20)
  • Chinooks (20)
  • Imperial Walkers (20)
• Mosey to 1^st lot (high knee, karaoke, left/ right)
• The ‘Thang’
  • MERKIN MANIA
    • Pax form large circle; begin in plank
    • First PAX counts out 10 merkins, then sprints serpentine around circle
    • Second PAX begins his count after “5 count” of his predecessor and also sprints
    • Continue until all have completed
    • When returning to your place in plank then repeat cycle with 10 Werkins, Diamond Merkins, R stagger Merkins, L stagger Merkins
  • Mosey to Bear Crawl Hallà in honor of the bear 20 box jumps/ 20 one legged dips OYO
  • 3 MINUTES OF MISERY (20” work/ 10” rest for 3 minutes = 1 round; 3 rds = 10 min)
    • Dive Bombers
    • Shuffle toe ups
    • Supermans
    • Burpee
    • Reverse Crunch
  • Mosey to baseball area (bathroom house)
  • JAIL BREAK
    • Pax collect in 3s and work as team
    • 1 = BTTW (option 2 is plank)
    • 2 = Peoples Chair with hands over head
    • 3 = leaps baseball fence, sprints 3 bases and returns to his team; ‘freeing them from jail’ (allowing them to rotate)
    • 3 circuits total
    • COT/countorama/namorama/ announcementsàMondays begin 9/11; Labor Day convergence; 2^nd F at Zoe’s on 9/15
  • Scripture Reference – Ecclesiastes 4:12 Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.