Belated Bells

Event Date

Jan 06, 2023


No Q assigned so Dirt and Sparrow alternated exercises.  Mater joined later after a two mile ‘warmup’.  
Warm Up

SSh, WM, TS, Arm rotation.

Beat Down

Lap around parking lot with 11 pain stations.  Rotated exercises 5 x burpees, squats, merkins and step ups.  KBs; curls, squat press, skull crushers, rows, ribbons, swings, sit ups, overhead extends.  Top Gun: 10 minutes continuous curls, presses, squats, rows, dead lift. Drop for kb burpee every minute.  Mater particularly liked this exercise and requested multiple repeats, not!

Mary

lbc, flutters, pretzels crunch.

Pray out.  Pleasure to lead.