3 men and a teletubby (no offense) sharpened Fe this brisk morning.
Warmup
Arm circle followed by love yourself
20 x IC copperhead squats
Parking lot lap (Short lap to return to hefty doing work given pegleg)
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
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
10 x IC Around the Body left
10 x IC Russian twists
10 x IC Clean jerk left
10 x IC Clean jerk right
Session 3
Pax choice
Defer
10 x IC Right Suitcase Swings
10 x IC Left Suitcase Swings
Defer
10x IC Skull crushers
10x IC bent rows
Mary
30 x IC LBCs
30 x IC Reverse Crunch
Hebrews 10:24-25New International Version (NIV)
24 And let us consider how we may spur one another on toward love and good deeds, 25 not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.
Typically this is used during sermons to emphasize the importance of attending church on a regular basis but fits like a glove in what we are doing. I truly appreciate the fellowship this morning as it has been one heck of a week and this was the red pill that was sorely needed.
Moleskin
– Our very on hefty, ankle brace and all, posts in a onesie that made him look exactly like a teletubby. Don't recall him complaining about the cold so he may actually be on to something.
– Yes it was cold but that actually masked the soreness of getting swole, atleast until we thawed out.
– Layered clothing means gases don't escape as easily and have a tendency to linger longer
– Men being Men and spurring each other on !
– Fe is the periodic symbol for Iron, raise your hand if you knew that