Three PAX braved the frigid morning to get their swole on before the holiday.
Missed those that couldnt make it.
Boucher and Sparrow are well versed in battery powered lawn equipment.
Sparrow is leading a group of cadets in some search and rescue training this weekend.
Pleasure to lead this morning.
WARMUP
20 x SSH (IC)
10 x Copperhead squats (IC)
10 x Monkey Humpers (IC)
10 x Toy soldiers (IC)
10 x Cotton Pickers (IC)
Arm Circles forward and backwards
THE THANG
Zamparini to corner by tennis courts
10 x KB Single arm swings R and L OYO
10 x KB Wood Chop R and L OYO
10 X KB Atlas Swing (like wood chop but total right to left swing)
10 x KB squat OYO
Zamparini to area near top gate
10 x KB front shoulder raises OYO
15 x KB Milk Jugs OYO
10 x Shoulder press R and L OYO
10 x Trifecta OYO
10 x Skull Crushers OYO
10 (2 is 1) x Plank Pull-through R and L OYO (plank and pull bell under body to other side)
Zamparini to front of gym
15 x Curls OYO
10 x Center row R and L OYO (lawnmowers but between legs)
10 x Upright rows OYO
15 x Overhand Grip Curls OYO
20 x Lying pull overs OYO
Zamparini to launch pad
15 x Good morning OYO (bell on back on traps bend forward
10 x Side Bend R and L OYO
MARY
LBC (OYO) x 20
Low Flutter (OYO) x 15
Pretzel crunch (OYO) x 15 L and R
REFLECTION
2 Timothy 1:7 – For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind
Don’t be afraid of changing yourself, don’t be afraid of failing, don’t be afraid of leaving things in the Lord’s hands…entrust all in God the Father and Jesus Christ our Lord
Name-a-rama and prayer out