Warm-up
15 x SSH (IC)
15 x Weed Pickers (IC)
15 x Toy Soldiers (IC)
15 x Windmills (IC)
Arm Circles forward and backwards
KB Ribbon rotations (follow Q – each direction)
KB Halos (follow Q – each direction)
Workout
Follow each exercise with 4x4s (4 merkins + 4 mountain climbers);
15 x KB Uhauls IC
15 x KB Lawn Mower Pulls IC (each arm)
15 x KB Skull Crushers IC
15 x KB Curls IC
15 x KB Goblet Squats IC
15 x KB Swings OYO
Repeato. For each additional set, reduce reps by 5 (15, 10, 5), then;
Round Robin – In round robin fashion, each PAX will lead an exercise of their choosing with the number of reps desired.
Something about Mary (7 Minute Abs)
15 x LBC (IC)
15 x Low flutter (IC)
15 x Pretzel crunch, each side (IC)
15 x Reverse Crunches (IC)
15 x WWIs OYO
Reflection: John 13:1 ESV
Before the Passover celebration, Jesus knew that his hour had come to leave this world and return to his Father. He had loved his disciples during his ministry on earth, and now he loved them to the very end.
M/C:
- It’s good to see a large Bellz turnout. Lots of lively chatter and several attempts were made to slow YHC down, to no avail.
- Also received a lot of not-so-subtle feedback on the quick pace. Maybe the pace just seemed slower in my mind.
- Great to see ThunderClub at first Bellz, with a 44-pounder no less …and after a 5am standard too. Fortunately he was able to borrow a small one, else it would have been Pain City.
- For clarification of last night’s Slack post, it was I that put on the burrito weight, not Shaker. Now I've seemed to put on omlette weight.
- Have a happy and safe Independence Day. See you at ELHS tomorrow for a Spork beatdown.
As always, an honor.
Boucher