Big Effort Start to Finish

Event Date

Feb 03, 2017


 

Warmup

Arm circle followed by love yourself

20 x IC copperhead squats

Parking lot lap – First half hallelujah KB, 2nd half KB to chest

 

Session 1 (IC – 4 counts)

50 x OYO Russian Swings (eye level swing) 

10 x IC Row Right

10 x IC Row left

10 x IC Goblet Squat

10 x IC Skull Crusher (tricep extension)

10 x IC Seated Swing #crowdpleaser

10 x IC Sidewinder 

10 x IC goblet curl right

10 x IC goblet curl left

10 x IC goblet curl

 

Session 2

40 x OYO 'Merica Swings (swing to top overhead)

10 X IC Goblet Thruster

10 x IC push press (chest to overhead) 

10 x IC Hammer Curl Right

10 x IC Hammer Curl Left

10 x IC Goblet Squat Curl

10 x IC Around the Body right #iphoneindanger

10 x IC Around the Body left

10 x IC Russian twists #suckedoutloud

10 x IC Clean jerk left

10 x IC Clean jerk right

 

Session 3

Pax choice

Schoolbus – 15 x Ribbons

Bertha – 15 x Alternating one arm kb swings

Q ran out of gas and called time

 

Mary

25 x IC LBCs

15 x IC Reverse Crunch

 

Hebrews 4:12-13 NIV

 

“For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart. Nothing in all creation is hidden from God’s sight. Everything is uncovered and laid bare before the eyes of him to whom we must give account.”

 

Lift our brother Oldies and his family up in prayer

Praise for Ella Kate as she is recovering from successful heart replacement #PrayForEllaKate

Moleskin

  • Tough start with the hallelujah KB parking lot mosey
  • Mumble abound focused on weird IC counts, dropped KBs, Hefty’s circa 1980’s dumb bells
  • Pax called BS during session 2 after I said it gets easier during session 1, they were correct
  • Something about Mulligan and his SVU Arms
  • Thanks School Bus for the KB bible