Station Rotation

Mon., Dec. 8, 2025 / 05:30 am - 06:15 am / Christ Community Chapel

Ocean Spray

PAX:

See monthly PAX reports

Ocean Spray, Rowboat, Waddle, Streaker (F3 Northlake TX)

Warm-up:

SSH, Turn n Bounce, neck rolls, Moroccan Nightclubs, tappy taps

Workout:

Pax mosied to shed. 4 stations set up, amrap timer for 5 minutes per station. Pax worked through as many reps as possible (amrap) at each station. A 1 minute break was given after each 5 minute section to streak down to the far light pole and back, honoring Mt. Union being terrible at sportsStation 1: 35lb kettlebells and 2 coupons. Upper body work, shoulder presses, manmakers, upright rows, curls, tricep extentionsStation 2: Cardio. Weighted jump rope, and 88lb kettlebells for farmers carryStation 3: Legs and back. 55lb kettlebells for heels elevated squats, and bent over rowsStation 4: Chest. Used the big tire for incline and decline merkins, mixed in BBSUs

Pax concluded with elephant walks and good mornings using the tire, and my personal favorite stripper poles for back and hamstring work. 12 heels to heaven, clear.

COT:

Message today is one I repeat often- be grateful for the abilities we have. Keep those in mind who can’t wake up early to physically do what we do and would love to be out there. Praise God for everything we have, even when the workouts are a grind. Have a great day men!