Rock Paper Scissors

The only thing getting rejected more than the fartsack this week is the football head coaching vacancy at the University of Tennessee! 16 PAX gathered in the frigid gloom for a tour of Pitchfork, some ab work, and a slightly competitive game of rock, paper, scissors.

Mission: Dominated it

Disclaimer: Yup

Warm Up

• SSH X 20 IC
• Hillbilly X 20 IC (welcome Church Lady)
• Windmill X 20 IC

The Thang

Divide into 2 groups

Mosey to black top.

• Group 1 – 17’s (sprint back and forth across the black top 17 times)
• Group 2 – Flutters AMRAP until group 1 finishes running
• Switch

Mosey to hill.

• Group 1 – back pedal up hill 5 times
• Group 2 – Freddy Mercury AMRAP
• Swith

Mosey to bleachers

• Group 1 – Using bottom of bleachers do sets of 12/10/8 alternating between incline merkins and then dips.
• Group 2 – Gas Pumpers AMRAP
• Switch

Mosey to pull up bars

• Group 1 – 10 pull ups (with spotter if needed to fully get 10)
• Group 2 – Newton’s Cradle AMRAP
• Swith

Mosey to speedway (bus circle)

• Group 1 – 20 burpees
• Group 2 – Long Arm Crunches AMRAP
• Switch

Partner up for Rock Paper Scissors (5 rounds)

Round 1

• Winner – 20 LBC’s
• Loser – 20 Burpees

Round 2

• Winner – 15 Diamond Merkins
• Loser – 20 Burpees

Round 3

• Winner – 10 jump squats
• Loser – 20 Burpees

Round 4

• Winner – 10 BBSU
• Loser – 20 Burpees

Round 5

• Winner – run a lap
• Loser – 20 Burpees

Mosey to Flag

Howling Monkeys

Mary

• Plank for 1 min
• Rosalita X 20 IC
• Plank Jacks X 20 IC
• BBSU X 20

COT

Announcements

Christmas Party 12/21 at Spaulding Farm Clubhouse. Preblast has instructions to RSVP

Grinch 5k

Jingle Bell Run

Prayer Requests

Gymboree daughter college decision

Andrew Brunson

The Muff’s baby

Drake and My Little Brony’s family

 

Thanks for the opportunity to lead!

SYITG

Dr Phil