Always 70 and Sunny
Always 70 and Sunny

Good Friday or Great Friday


10 really good guys came out this morning for a good friday beatdown.

Here is what happened…

Run around the church, one length as a backwards run.

Circle up for the COP

  • Everyone in the circle, sideways bear crawl around the circle to the right. At the Q’s call, do 5 merkins. Repeat one more time to the right, then do the same thing going back to the left.
  • Copperhead Squats
  • SSH
  • Jack Squats
  • Tempo Merkins
  • Diamond Merkins
  • Arm circles
  • LBC’s
  • Pistol Squats

Head to the Pavilion for the next set of exercises —
1 box jump, 1 inclined merkin on benches
increase by ones up to 5 of each
run to the road and back, wait for the 6

Repeato on the box jump inclined merkin combo
crab walk to the curb and back

Third time repeato
skip to the loop at the entrance to the church and plank for the 6

Triple check
Bear Crawl the loop, jump squats and flutterkicks were what was in order for the triple check.

Wind sprints FTW

Circle up for a few SSH

Names, Numbers, Announcements, YHC took us out

NMS — YHC wrote in the FB group about today being a good friday workout. Emoji responded that it would be a great friday workout. Made YHC smile! Thanks Emoji.
Emoji also said this morning before the workout that if Jesus could go through what he went through on Good Friday, we could withstand a few SSH. Agreed.
Three. Jonah. Three days in the depths of the whale. Triune God. Three tempations for the Christ. Three times denied by a friend. Three days in the depth of the tomb. Resurrection. Three times of affirmation of love for the denier.
Where are you on this holy day? A doubter? That’s ok. Jesus can work with that. A sinner? Um yeah, aren’t we all? A seeker? Keep searching. Wherever you are, Jesus meets you there. “While we were still sinners, Jesus came to give his life for us.” Good news for a good Friday.



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  1. …and three times i threw up after the workout ! (testimony to a job well done by the Q) Great workout for a Good Friday! Thanks, and thanks for the inspiring words.

  2. The Carpenter on

    Strong Q, Opus. The sideways bear crawls with merkins at the beginning set the stage for all of greatness that followed. I always appreciate the box jumps too! Thank you smashing us out there this morning.