June 26, 2017
#cheechstrong #kettlebellfridays #TheYard
June 26, 2017


  • When: 06/24/2017
  • Q: Thunderstruck
  • Pax: Noah, Paparazzi, Cyclone, Scrat, Megalodon, Red Rock, Gonzo, Monarch, Pioneer Woman, FNG-Heather (The Strip)

11 Pax came together to #GoDisney4Rapunzel.  We wore Disney inspired gear or cut off shirts in honor/memory of the family.  We began the workout with a time of prayer and uplifting for Rapunzel and her family led by Frenchy. Our prayer is that God comfort this family during this devastating time and that He remove any fear this family may have about the accident or their future.  We also prayed that God would be with the driver of the car and that He would be near to her.

1 John 4:18 – There is no fear in love, but perfect love casts out fear. For fear has to do with punishment, and whoever fears has not been perfected in love.

Hebrews 6:19 – We have this as a sure and steadfast anchor of the soul, a hope that enters into the inner place behind the curtain


20 jumping jacks (IC) 10 toy soldiers (IC),  10 cherry pickers (IC), arm circles forward and backward, arm stretches (OYO)

The Thang:

We completed our 2nd benckmark workout.  Benchmark exercises consisted of 1 minute sit ups, 1 minute push ups, 1 minute modified pull ups, and 1 mile run aka Cinderella’s sprint!  We finished our time with a Disney inspired workout created by Hightower from Pawley’s Island to honor Rapunzel.  We completed 10 reps of each exercise:

Round 1

  1. Rapunzel’s Star Jumps
  2. Mulan’s Dragon Push Ups (knee to elbow on push up)
  3. Cinderella’s Curtsey Lunges
  4. Jasmine’s Diamond Sit ups   (big girl sit up with legs in diamond)
  5. Elsa’s Ice Skaters (skater jumps)

 Round 2

  1. Ariel’s Crab Kicks
  2. Tiana’s Frog Jumps   (squat jumps)
  3. Sleeping Beauty sleeping planks (forearm plank)
  4. Merida’s Mountain Climbers
  5. Belle’s Burpees (because she is a beast!)

Round 3

  1. Ariel’s Mermaid Squats   (feet together for squats)
  2. Mulan’s Side Kicks
  3. Rapunzel’s Climbing Abs
  4. Cinderella’s Midnight Sprint
  5. Jasmine’s Crouching Tiger Plank


Welcome FNG-Heather now known as The Strip!

Everyone is encouraged to make plans to attend our first FiA outing July 15, 2-4pm at Linville Falls Winery.

Prayer requests: Rapunzel and family, the High Pasture’s retreat and Monarch’s daughter who is attending.

We finished our time together with a group picture featuring our very own Rapunzel 2.0 (Thunderstruck’s daughter) dressed as her favorite princess!!


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