Warm-up
10 Toy Soldiers IC
10 Cotton Pickers IC
10 IST IC
20 SSH IC
The Thang
Bring bellz down to the steps by the field house
5 stations
15 Dead lifts OYO
20 curls OYO
10 around the worlds each direction OYO
15 over head press OYO
20 Chest press on the ground OYO
Bring bellz to the bottom of the parking lot
bear crawl bellz toss to the 3rd line
back to the bottom of the stairs with the bellz
15 Dead lift over head press OYO
15 lawn mower pulls right arm
15 lawn mower pulls left arm
20 skull crushers OYO
20 kettle bell swings OYO
Back to bear crawls, but don't toss and just bear crawl with the bellz
back down to the bottom of the stairs
15 dead lifts
12 each direction ribbons OYO
12 halos in each direction OYO
20 American hammers OYO
20 Lat pull overs OYO
bear crawl with bellz up the stairs and crawl bear back down with the bellz
15 dead lifts OYO
20 side winders OYO
20 Curls OYO
20 milk jugs OYO
20 upright rows
Time for MARY
20 LBC IC
10 Freddy Mercury's IC
10 Rosalita whips IC
10 Pretzel crunches IC
Stretch it out
10 Jack knives each side
Stretch it out
10 Jack knives each side
Stretch it out
5 Jack knives each side
Recover recover
We have some unspoken prayers. Just keep all of our PAX in your prayers. We all have stuff we are struggling with and we need to go to God with it.
Good luck Iron Horse and Travolta this weekend.
Good luck half marathoners this weekend.
It was good to be back at Bellz. It brings back a lot of good memories over the last 4 years.
If you need someone to make chicken salad out of chicken sh** Export has had some experience lately.
Sparrow's bell is way to shiney for kettle bell slinging and Hefty cares to much for his to toss it.
Scope complimented my runners arms.
Thank you guys for letting me lead and pushing me to always be better.
Mater