• When: 20200125
  • QIC: Funny Car
  • The PAX: Scully, McGruff, Free Fall, Cookie Monster, Gandalf, Funny Car
  • Raining and 55 degrees, a good morning for a beatdown


    Mosey to the stage

    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; Merkins cadence 15; LBCs cadence 15; SSH cadence 25


    Perform the 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

    Slaughter Set One: Burpees & Squats – 10 Burpees OYO + 9 Squats IC + 8 Burpees + 7 Squats, etc…down to 1 Squat. Recover. 

    Rinse and repeat the 7 one-minute exercises 

    Slaughter Set Two: WWIIs & LBCs – 10 WWIIs SC + 9 LBCs IC, etc…down to 1 LBC. Recover.

    Rinse and repeat the 7 one-minute exercises

    Slaughter Set Three: 8 Count Body Builders & Monkey Humpers – 10 8 Count BB OMC + 9 Monkey Humpers IC, etc…down to 1 Monkey Humper. Recover. 

    Slaughter Set Four: Merkins & Mountain Climbers – 10 Merkins SC + 9 Mountain Climbers 2-count, etc…down to 1 Mountain Climber. Recover. 

    Mosey back to the Shovel Flag


    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