4 X 4s for 4 Minutes, bear crawls, and other stuff

It was a beautiful 38 degree morning. The 9 PAX were bright-eyed and bushy-tailed expecting a wonderful day after Christmas beatdown. Thanks to Kardashian (using Whoopi’s phone), we were all blessed by the Mandalorian soundtrack. 

DISCLAIMER
PRAYER
COP

Warm-up

• 26 – SSH
• 10 – LBAC – (forward and reverse)
• 15 – Mountain Climbers (3 count)
• 10 second TTT hang

THE THANG
The PAX completed 4 rounds of exercises for 4 minutes each round. The 3 exercises for each round were repeated for the 4 minutes. The goal was to get through each exercise 4 times during the 4 minutes (that didn’t happen)! In between rounds, there was either a long bear crawl, lunge walk, or long distance of broad jumps.

ROUND #1: 

• 4 Burpees
• 8 Merkins
• 16 Air Squats

A full pavilion Bear Crawl

ROUND #2

• 4 Pull Through Merkins
• 8 Overhead Presses
• 16 Block Squat Thrusters

Half pavilion Lunge Walk

ROUND #3

• 4 Wolverines
• 8 Hydrolix
• 16 Mountain Climbers

Half pavilion Broud Jumps

ROUND #4

• 4 Block Rows
• 8 CPRs
• 16 Curls

Half pavilion Bear Crawl

MARY

• 26 – BBSU
• 26- Flutterkicks (Swingline went a few extra on his own)
• 26 – Dying Cockroaches
• 26 – Elevator Merkins (Each level was 1 rep)
• 26 – Pickle Pointers
• 26 second plank
• 5 Manmakers (8-count)

CIRCLE OF TRUST

I just encouraged the PAX to be reminded that Jesus came once, but He will be returning a second time. It is imperative that we remain watchful and expectant for His second coming. I references the following passage of scripture, 2 Peter 3:9-10, “The Lord is not slow to fulfill his promise as some count slowness, but is patient toward you, not wishing that any should perish, but that all should reach repentance. But the day of the Lord will come like a thief, and then the heavens will pass away with a roar…”
PRAYER

Remember the following requests: 

• PAX traveling over the holidays (Homer travels today)
• Whoopi’s M (Shop Vac) broke her foot – pray for healing
• Continue praying for Jar Jar’s wife and for understanding and wisdom
•  For Candyland’s M who is due in March with their new baby. 
  MOLESKIN
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