Be the Spark

During challenging times in life, a lot of us have a hard time finding energy to do anything! It only takes one little spark to start a fire! Be the spark!

The first challenge of the day was when YHCs planned AO got moved due to sprinkler activity…no factor…wet weinke still intact and usable. Back to flagpoles. 

Warmup

• Running in Place
• 5 Burpees
• Side Straddle Hops
• Reacher
• Michael Phelps
• Little Baby Arm Circle
• Fire Drill Merkins – 10-8-6-4-2
• Shuttle Run

Tabada-Bing…🤔  What this means is that each round will be 2:00 mins of exercises with a 30 second rest for one team of PAX while other team of PAX are running the Nocatee stair loop (switch which team runs the loop and which team rests each round)

Round 1

• SSHs
• Burpee 
• Prisoner Squat 
• Get Up, Stand Up
  • Stairs – Team 1

Round 2

• Rocky Balboa Jump Ropes
• Seal Jacks
• Iron Mikes (Hands on head)
• Krabby Patties
  • Stairs – Team 2

Round 3

• Hillbillies
• Peter Parker
• Mountain Climbers
• Superman Pull Ups
  • Stairs – Team 1

Round 4

• High Knees
• Barry Shinkovs (L)
• Merkins
• Stump huggers 
  • Stairs – Team 2

Round 5

• Kneeling Hallelujahs
• Barry Shinkovs (R)
• Hand Release Merkins
• Toe Reaches
  • Stairs – Team 1

Round 6

• T-bones 
• Freddie Mercury’s 
• Mike Tyson Merkins
• Box cutters 
  • Stairs – Team 2

Plank Challenge – 3 mins while listening to: 20 things you should say more often – Kid President

Round 7

• Leprechauns 
• Squat Touches
• Groiners 
• Pickle Pounders
  • Stairs – Team 1

Round 8

• Sit Stands
• Reverse Burpee
• Squat Jumps
• Plank Jacks
  • Stairs – Team 2

Round 9

• Smurf Jacks 
• Russian Twists 
• Donkey Kicks
• Air Jordan 
  • Stairs –  Team 1

Round 10

• Goof Balls 
• Alt Shoulder Taps 
• Star Jumps 
• Squat Pulses (elbows to knees)
  • Stairs – Team 2

Round 11

• Duck Walks
• Static Bear Crawl
• Crunchy Frogs
• Monkey Humpers
  • Stairs

Round 12 (Round 12 not done for time. All PAX complete each exercise and reps)

• Partner Shuttle Sprints while P2 Squat Pulses (x3 each)
• Partner Wheelbarrow down and back – Rinse and Repeat with partner
• Partner Shuttle Sprints while P2 Hollowback Flutter Kicks RR (x3 each)

COT/BOM

Romans 12:9-13 Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints (your brothers) and seek to show hospitality.

Welcome FNG Peabody…who is a professional. PAX seemed to enjoy the cardio, sweatfest.