(04/15/22) – SwHOLY Friday

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Slash, Walkman, Jellyfish, Kiwi


Frosty but dry, bit foggy at the start with the almost full moon shining down!!

Warm up

Mosey to the field, set out the cones and quickly run thru the exercises to ensure PAX knows each movement.

  • SSH x 20
  • Windmill x 10
  • Arm Scissors x 10
  • Slow High Knees x 10
  • Butt Kickers x 10
  • Monkey Humpers x 10
  • Daisy Pickers x 10 (alternating legs)

The Thang

Cones put out into a cross on the football field. Exercises rotate clockwise (3 different exercises on each cone – total of 12 total)

PAX starts in the center of the field with 5 burpees. Mosey to the first cone, complete exercise, then mosey back to center, completing 5 burpees every time you return to center. Second round add in bear crawl ‘out’ to the cones, mosey back (still doing the burpees). Round 3 bear crawl ‘out’ to the cones and ‘back’.

Cone 1:

  • Merkins x 10
  • Shoulder taps x 10 (HC)
  • Diamond Merkins x 10

Cone 2:

  • Pickle Pounders x10
  • Monkey Humpers x 10
  • Pickle Draggers x 10 (HC)

Cone 3:

  • Squats Jumps x 10
  • Lunges x 10
  • Bonnie Blairs x 10 (HC)

Cone 4:

  • X Factors x 10 (HC)
  • V Ups x 10
  • Big Bois x 10


  • Flutter Kicks x 10 (IC)
  • Outlaws x 7 (IC) both clockwise and counterclockwise


Good Friday

Today is the recognition of sacrifice. My faith is rooted in Christ and today is the day we celebrate his ultimate sacrifice.

The crucifixion day of Jesus is called Good Friday, Holy Friday, also Easter Friday. It’s a day for commemorating the great sacrifice of Jesus, who gave away his life to save us from sins. His death is an example of the ultimate sacrifice and unconditional love that teaches us a lot of things. Good Friday is a Holy day for every Christian. On this Holy day, everyone you held close deserves Good Friday Greetings from you. Your good Friday messages need not be too formal, but they should express your thoughts, blessings, and prayers perfectly for the ones you care about. These good Friday wishes are best for wishing someone a peaceful life and a blissful day. So spread the spirit of Jesus by texting your loved one these good Friday wishes and greetings!

That’s a wrap,


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