Thanks Spork for posting. No Sad Clown for me, thanks to you.
Missed those that couldnt make it for one reason or another.
DISCLAIMER
WARMUP
20 x SSH (IC)
20 x Squats
10 x Monkey Humpers
10 x Cotton Pickers
Arm Circles forward and backwards
THE THANG
5 x KB burpee and press OYO
10 x KB Shoulder press each arm OYO
15 x KB Standing chest press OYO
20 x KB Skull Crushers OYO
KB Suitcase carry up the Parking Lot (switch arms on the up and back)
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5 x KB burpee and press OYO
10 x KB Curls each arm OYO
15 x KB Lawn mower pulls each arm OYO
20 x KB Upright rows OYO
KB Suitcase carry up the Parking Lot (switch arms on the up and back)
Repeato for max rounds (reach two full rounds despite MC and distraction by two FIA Pax (our M's put in work on the track)
MARY
LBC (IC) x 15
Low flutter (IC) x 15
Pretzel crunch (IC) x 10 Left and right
REFLECTION
No, dear brothers and sisters, I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead— Philippians 3:13
Baby steps toward life goals and personal faith. Make small, positive choices in the right direction. Drawing closer to God or your goals wont happen overnight.
Prayer out