4th Convergence-South Charlotte
July 3, 2018
Comet July 4th Pre-blast – 6:00 start time
July 3, 2018

Eleven

  • When: 07/03/2018
  • Q: Coach
  • Pax: Coach, River Runner, Nickers, Arwen, Tomb Raider, Sup, Digits

7 Pax came to the Playground with countless 2.0 for an Eleven celebration. This Saturday is my eleven year wedding anniversary.

Conditions: ummm super hot, it’s July in Columbia, South Carolina

Welcome/Discaimer

 

Warm-ups

Alt leg kicks 10 IC

Through the Tunnel 10 IC

Jumping Jacks 10 IC

 

The Thang:

Toe taps 1 minute

11’s with push-up/tricep dips

Toe taps 1 minute

11’s with single leg side lifts

Toe taps 1 minute

 

7 minute AMRAP with 11 reps of each exercise

Set One

Plank Jacks

Pull-ups

Squats

Set Two

Mountain Climbers

Curls

Step-ups

 

30 second Plank-O-Rama

Regular

Side

Regular

Side

Regular

Reverse (hold Dirty Girl)

 

COT

Devotional: Hebrew 11:1-5

The Meaning of Faith

“Now faith is the assurance of things hoped for, the convictions of things not seen. Indeed, by faith our ancestors received approval. By faith we understand that the worlds were prepared by the word of God, so that what is seen was made from things that are not visible. ”

We have faith each time we Q that others will come to the workout, we have faith that we are not alone in FiA, and that there are other women just like us at each AO.

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