Hitting the Ropes
PAX across the F3 Sandhills region answered the call, took the red pill and got a little bit better today.
PAX: The ones who got it done
QIC: FroYo
The Thang:
Warmup – 15 each
Good mornings
Arm circles
Flapjack
Chinooks
Copperhead squats
Thang:
(Substitute SSH if you don’t have a jump rope)
Uno-
20 – 4 count BOXER SKIP
(Jump rope while shifting weight from left to right on each bounce)
BEAR CRAWL until you count from 1 to 20
5 Merkins
Mosey back to start and REPEATO, increasing Merkins by 5 until you get to 30
(6 Rounds total)
Dos-
20 – 4 count Moroccan night clubs
CRAB WALK counting up to 20
5 LBCs
Mosey back to start position
REPEATO, increasing LBCs by 5 until you get to 30
(6 Rounds total)
Tres-
1 minute of jump rope
20 long slow flutter
20 rosie
20 dollies
REPEATO
IF YOU stil have time…
Mucho Chesto
2 Minutes of plank
Broga to Stretch it out
Moleskin: These days are new to us, but are not surprise to the Maker of us all, the one who has been faithful all along. As was echoed in MOD via zoom this morning, we choose to hit the ropes this morning so that when life “puts us on the ropes,” we do not despair. And beyond that, we speak words of life . To our families, to our coworkers, to the body of Christ, and to those looking for hope, we shine.
Word.