The Change Up

Event Date

Mar 12, 2021


FNG-1 is "The Squeeze".  Squeeze has become a regular as of late thanks to Iron Horse.  Nice work, Men.

YHC trying to bring some variety to my bellz Q by experimenting with higher intensity, higher rep ranges and some new movements.  I think it needs some tuning, but overall things went well.  Thoughts?

Pleasure to lead these fine men.  Thank you.

MC was limited or at least I didnt hear much over my own huffing and puffing.  

Many runners were missed today by the Swole Patrol.

WARMUP

20 x SSH (IC)

10 x 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 front of gym

EMOM= every minute on the minute complete below reps for each exercise in group.

Four consecutive one minute periods with the 5th period being a one minute rest or you do you till next round starts. Use entire time to complete or rest for remaining time if completed.

Each group is performed twice before moving to next group.

  1. 20 x American KB swings

20 x KB squats

15 x KB cleans R and L

12 x KB cluster R and L (cluster is a clean to squat to standing press)

1 minute rest


  1. 20 x KB shoulder press R and L

20 x KB curls

15 x KB merkin R and L

20 x KB upright rows

1 minute rest


3.  15 x KB Suitcase deadlift R and L

15 x KB Trifecta

20 x KB Overhand grip curls

20 x KB Plank pull throughs (one is one)

1 minute rest

MARY

LBC (OYO) x 15 

Low Flutter (OYO) x 15

Pretzel crunch (OYO) x 10 L and R

REFLECTION

Do not take revenge, my dear friends, but leave room for God's wrath, for it is written: “It is mine to avenge; I will repay,” says the Lord.  Romans 12:19

Christians are not to take personal revenge against people who hurt them. We are commanded by God to leave that to Him. … The Lord is much more capable of taking revenge than we are.

Name-a-rama and prayer out