03/29/2021 - The Citadel - Holy Week
AO: The Citadel
When: 03/29/2021
PAX:
Number of Pax: 22
Pax Names: Captain Underpants, Catfish Hunter, Clearcoat, Half Price, Handy Manny, Larry the Cucumber, Nala, Onions, Paper Tiger, Powderpuff, S'mores, Slag, Snart, Sweet Gherkins, The Mullet, Thomas Tank Engine, Thumb Drive, Tiny Bubbles, Tonka, Vitamix,
DR Names:
Number of FNGS: 2
FNG Names: Rocketman, ET
QIC: Tiny Bubbles
Introduction
Kick off Holy Week with a Bible inspired beatdown. Come get stronger in body, mind, and spirit.
Warm-O-Rama
Welcome & Disclaimer
Exercises
- 6 Motivators
- 12 Imperial walkers
- 12 Goofballs
- 12 Abe Vigodas
- 12 Tappy Taps
The Thang
Thang 1: Palms (in parking lot)
- Set up
- Palm Sunday
- Threw palms to honor coming Savior
- Exercises on palms
- Exercises
- 50 shoulder taps (Count 1 for each hand)
- 40 mountain climbers (Count 1 for each leg)
- 30 plank jacks
- 20 merkins
- 10 burpees
- Bear crawl to middle of parking lot and run back
- Rinse and repeat
Thang 2: Flipping (in baseball field)
- Set up
- Jesus flipped tables in temple
- Clear out corruptions and open way to God
- Flipping coupons
- Exercises
- 3 man relay
- PAX #3 runs out 30 paces with coupon
- PAX #1 does curls
- PAX #2 tosses coupon to PAX #3
- PAX #3 does chest presses until relieved by PAX #2
- Once PAX #2 gets to PAX #3, PAX #3 runs with coupon to relieve PAX #1
- They all switch exercises – PAX #3 curls, PAX #1 tosses, and PAX #2 chest presses
- Rinse and repeat
Thang 3: Feet
- Set up
- Jesus washed feet
- Modelled servant leadership
- Exercises touching feet
- Exercises
- 50 Heel touches
- 50 Manatees
Thang 4: Dip
- Set up
- Lord’s supper
- Betrayer dip in bowl with Jesus
- We all have betrayed God and will all do dips
- Exercises
- 50 Coupon dips
- 25 Plank dips
Thang 5: Hill (at the hill)
- Set up
- Jesus crucified on hill
- Climbed for you
- You climb
- Exercises
- Partner Dora
- One partner runs up hill and back while the other does exercises
- 100 squats
- 200 flutter kicks
- 300 lbcs
Mary: Death and Resurrection
- Set up
- Jesus died
- Jesus rose again
- Exercises
- 20 dying cockroaches
- Plank for 1 minute
- 20 rising cockaroaches
Circle of Trust
- Grateful to be surrounded by such strong HIMs
- Helped me get better, lead better, live better
- Would be lost without the strongest HIM, Jesus
- Holy Week all about Jesus
- Took on evil and death for me and came out victorious
- Jesus me at my lowest point
- Loved me
- Saved me from myself
- Gave me a new life
- Daily helping me grow
- Jesus doesn’t just want you to know what he did, but that he did it for you!
- If you don’t know this Good News, I would love to talk with you more about it
- Closing prayer
Naked Man Moleskin
My 13-year-old son, Rocketman, was with me for today’s workout and was inspired to step up to lead his own VQ with the encouragement of Tonka.