Archives: 7 ONE-MINUTE EXERCISES & SLAUGHTERS AT BEAR COUNTRY

  • When: 20200129
  • QIC: Funny Car
  • The PAX: Dreamliner, Yoast, Planer, Buoy, Space Monkey, Funny Car
  • WARM-A-RAMA

    SSH cadence 25; Thru the tunnel cadence 10; Imperial walkers cadence 10; Bat wings cadence 10 (arm circles forward, arm circle backward, steel clap, overhead clap); Squats cadence 20; SSH cadence 25

    THE THANG

    Following seven exercises for one minute

    Half burpees

    Plank alternating toe taps

    Side plank hold (switch sides after 30 seconds)

    Low plank to high plank

    Butt kicks

    High knee taps

    Jumping squats

    Blimps – six reps of the following exercises:

    Burpees OYO

    LBCs IC

    Iron Mikes IC

    Merkins IC

    Plank Jacks IC

    Side Straddle Hop IC

    Run around the parking lot

    Rinse and repeat two more times with 30 second exercises in round 3. 

    CIRCLE OF TRUST

    Count-a-rama, Name-a-rama

    Matthew 4:18-22 The First Disciples

    One day as Jesus was walking along the shore of the Sea of Galilee, he saw two brothers—Simon, also called Peter, and Andrew—throwing a net into the water, for they fished for a living. Jesus called out to them, “Come, follow me, and I will show you how to fish for people!” And they left their nets at once and followed him.

    A little farther up the shore he saw two other brothers, James and John, sitting in a boat with their father, Zebedee, repairing their nets. And he called them to come, too. They immediately followed him, leaving the boat and their father behind.

    Three things this message tells us:

    • Follow Jesus
    • Allow Jesus to change us
    • Leave behind something we have trusted in the past
    F3 Hampton Roads