January 12, 2018
Last Ruck of the Year
January 12, 2018

Hope we don’t have to use our arms later today…

  • When: 01/12/2018
  • Q: Sherpa
  • Pax: Einstein, Avon, Jayhawk, Sherpa


Jog a lap, 30 jumping jacks, 20 toy soldiers, 10 bear hugs


The Workout

2 x A exercise for 30 seconds, rest 10 seconds, B exercise for 30 seconds, rest 10 seconds,

A. Sumo Squat, Rotate Left Lunge, Squat, Rotate Right Lunge
B. 180-degree Jump Rotation, Lunge Pulse

A. Hip Bridge, Adductor Squeeze, Leg Extension
B. Narrow Squat, Low Alternating Straight Leg Lunge

A. Lateral Lunge With Knee Lift
B. Toe Touch Jumping Star Fish, Calf Bounce

A. Hamstring Single Deadlift, Knee Drive

B. Inverted Hamstring Kick

A. Burpee, Alternating Forward Lunge
B. Curtsy Skater Lunge

A. Round the Clock Lunge
B. Round the Clock Lunge


A. Burpee Pushup

B. Push up hold


A. Tricep dip

B. Tricep crab kicks


A. Shoulder tap pushups

B. Commandos


A. Superman rows

B. Plank row with tricep extension


A. Push up with arm extension

B. Push up with thumbs up to side


A. Side plank with lateral raise

B. Other side plank with lateral raise
Circle time:

The devotion challenges us to set goals not just for our exercise routine and diet and finances but also for our time with God our Father and actions that reflect His love for us.  Make prayer time or devotion time a priority the way you make exercise a priority.  Incorporate acts of love, service and hospitality into your lives the way you would incorporate fitness challenges and races.  We’re better together but best when we have our God as our priority.



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