Cold MacAulay ladder to climb

Event Date

Jan 21, 2020


Mosey around parking lot 

15 SSH

10 carrot pullers 

10 Toy soldiers 

 

Walk carrying KB to far side of the parking lot 

 

Thang:

 

5 KB swings 

Run to end of parking lot 

5 mericans 

Run back to KB

 

Lunge walk with KB to next section of the parking lot 

 

10 KB swings 

10 KB up right rows

Run to end of parking lot 

10 mericans 

10 LBC

Run back to KB

 

Lunge walk with KB to next section of the parking lot 

 

15 KB swings 

15 KB up right rows

15 KB curls

Run to the end of the parking lot 

15 mericans 

15 LBC 

15 carolina dry docks

Run back to KB 

 

Lunge walk with KB to next section of the parking lot 

 

20 KB swings 

20 KB up right rows

20 KB curls

20 KB press 

Run to the end of the parking lot 

20 mericans

20 LBC

20 Carolina dry docks

20 WWII sit ups 

Run back to KB 

 

Lunge walk with KB to next section of the parking lot 

 

25 KB swings 

25 KB up right rows 

25 KB curls 

25 KB press 

25 KB skull crushers 

Run to the end of the parking lot 

25 mericans 

25 LBC

25 Carolina dry docks 

25 WWII sit ups 

25 pretzel crunches (12 & 13 each leg)

Run back to KB 

 

Lunge walk to the last section (end of parking lot)

 

10 KB swings 

10 KB up right rows 

10 KB curls

10 KB press 

10 KB skull crushers 

10 lawn mower pulls (15 each arm)

10 mericans 

10 LBC 

10 pretzel crunches each leg 

10 WWII sit ups 

10 pretzel crunches (15 each leg)

30 count low flutter with KB press 

 

Repeat with reps of 5

 

Ran out of time. 

 

 

Return to the front of the church. 

 

Recover recover 

 

Name of Rama 

 

Prayer request 

 

It was an all MacAulay neighborhood pax this morning.  Nice to see the hood making us look good again. 

 

Very cold morning. The extra running helped stay warm but as the running decreased the sweat made it colder. Everyone was saying how their finger tips had gone from cold to stinging to numb. 

Of course, Bunyan had shorts on today and did have a problem with the cold. 

 

Started a little early and finished a little late. 

 

Good job everyone.