Warmup
Arm circle followed by love yourself
20 x IC copperhead squats
Parking lot lap – First half hallelujah KB, 2nd half KB to chest
Session 1 (IC – 4 counts)
50 x OYO Russian Swings (eye level swing)
10 x IC Row Right
10 x IC Row left
10 x IC Goblet Squat
10 x IC Skull Crusher (tricep extension)
10 x IC Seated Swing #crowdpleaser
10 x IC Sidewinder
10 x IC goblet curl right
10 x IC goblet curl left
10 x IC goblet curl
Session 2
40 x OYO 'Merica Swings (swing to top overhead)
10 X IC Goblet Thruster
10 x IC push press (chest to overhead)
10 x IC Hammer Curl Right
10 x IC Hammer Curl Left
10 x IC Goblet Squat Curl
10 x IC Around the Body right #iphoneindanger
10 x IC Around the Body left
10 x IC Russian twists #suckedoutloud
10 x IC Clean jerk left
10 x IC Clean jerk right
Session 3
Pax choice
Schoolbus – 15 x Ribbons
Bertha – 15 x Alternating one arm kb swings
Q ran out of gas and called time
Mary
25 x IC LBCs
15 x IC Reverse Crunch
Hebrews 4:12-13 NIV
“For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart. Nothing in all creation is hidden from God’s sight. Everything is uncovered and laid bare before the eyes of him to whom we must give account.”
Lift our brother Oldies and his family up in prayer
Praise for Ella Kate as she is recovering from successful heart replacement #PrayForEllaKate
Moleskin
- Tough start with the hallelujah KB parking lot mosey
- Mumble abound focused on weird IC counts, dropped KBs, Hefty’s circa 1980’s dumb bells
- Pax called BS during session 2 after I said it gets easier during session 1, they were correct
- Something about Mulligan and his SVU Arms
- Thanks School Bus for the KB bible