YHC was doubtful about the rain, but five of us showed up to get beach body ready.
Lots of MC about how beautiful America is and how we are missing out on her scenery.
Pleasure to lead as always. AYE!!!
30= seventh month, second day, of 21st year
WARMUP
20 x SSH (IC)
10 x Squats, four count (IC)
15 x Monkey Humpers (IC)
15x Cotton Pickers (IC)
15x Toy Soldiers
Arm Circles forward and backwards
THE THANG
15 x KB Around the world – 15 each direction OYO
30 x KB Curls both hands or 15 each arm as needed OYO
15 x KB Merkins- right hand on bell- 15 OYO
15 x KB Ribbons- 15 total OYO
30 x KB Lawn mower pulls each arm OYO
30 x KB Squats- OYO
30 x KB Standing chest press – OYO
30 x KB Upright rows OYO
30 x KB Standing skull crushers OYO
15 x American KB swings
15 x KB Merkins- left hand on bell- 15 OYO
30x Sidewinders
15 x single arm shoulder press- each side OYO
15 x American KB swings
30 x deadlift OYO
Round 2- round robin
Iron horse- 10 KB Burpees
Mater- 10 Quadfectas
Sparrow- 10 KB passthroughs- 1 is 1
Scope- Lying chest press 10 R and 10 L
Travolta- invented the Grasshopper. Show to know. 10 reps.
MARY
LBC (OYO) x 30
Low flutter (OYO) x 30
Pretzel crunch (OYO) x 15 Left and right
REFLECTION
The Son of Man did not come to be served, but to serve, and to give His life as a ransom for many. -Matthew 20:28 Real happiness is not obtained by seeking your own personal joy and pleasure, but in putting others first.
Name-a-rama and prayer out