AO: Terminus
QiC: Gates
Pax Count: 7
Pax List: Buttercup, Flathead, Gates, Gump, Martina, Reggie, Smalls
FNG Count: 0
Downrange:
Warm up:
Conditions were brisk and chilly with a below freezing temp at beatdown. Don’t worry; Pax were sufficiently warmed and then temps were turned up with a Tabata Thang
IC Motivator (10 rep down to 1), High Knees, Don Quixote, Merkins, Mountain Climbers
The Thang:
After warmup PAX were pared up for a mosey and discussion/encouragement of a) for what are you grateful? b) how are you growing in gratititude?
Mosey and discuss as noted above to the center of the active oval (a.k.a., Candyland’s Great Gingerbread Tree) for a Tabata beatdown.
Tabata = 20 secs of intense exercise, 10 secs of rest, then repeat for a total of 8 sets.
- Burpees – 8 sets
- 60 secs rest
- Jump Squats – 8 sets
- 60 secs rest
- Spiderman planks – 8 sets
- 60 secs rest
- Bonnie Blairs – 8 sets
- 60 secs rest
- Merkins – 8 sets
- 60 secs rest
- Flutter Kicks – 2 sets
mosey back to flag with partner and discussion/encouragement of a) how can you be quick to listen and slow to speak this holiday? b) who can you encourage this holiday?
CoT:
Announcements: 4th Friday, 2nd F lunch this Friday, 11/26 at The Works at 12pm – see 2nd F channel in Slack for more details, donate to F3 Foundation Give2Give; closed in prayer with news of Buttercup’s 4th 2.0 on the way and prayers of thanksgiving for Croissant’s 2.0 arrival and general prayers that all PAX would love and serve their friends and families well this Thanksgiving