Disclaimer given
Warmup:
Side Straddle Hops = 20-IC
Windmills = 10-IC
Copperhead Squats = 10-IC
Toy Soldiers = 10-IC
Small Arm Circles Forward
Big Arm Circles Forward
Small Arm Circles Reverse
Big Arm Circles Reverse
Hug Yourself
The Thang:
Mosey to gym entrance and grab a spot on the bench
Decline Merkin = 10-OYO
Left Leg Step-Up on Bench with KB = 5-OYO
Left Arm Lawnmower Pulls = 10-OYO
Right Arm Lawnmower Pulls = 10-OYO
Right Leg Step-Up on Bench with KB = 5-OYO
Left Arm Watch Breakers = 10-OYO
Right Arm Watch Breakers = 10-OYO
Left Leg Step-Up on Bench with KB = 5-OYO
Left Arm Curls = 10-OYO
Right Arm Curls = 10-OYO
Right Leg Step-Up on Bench with KB = 5-OYO
Dips on Bench = 10-OYO
Dips on Bench = 10-OYO
Sit-Ups with KB = 10-OYO
Left Arm Plank Row = 10-OYO
Right Arm Plank Row = 10-OYO
Mosey to wall – wall sit while doing 21’s curls for the girls
Lunge Walk with KB to parking lot
Burpee Press with KB = 5-OYO
Lunge Walk back to benches
Repeato Above
Repeato Above
Mary:
Murica Hammers with KB = 10-IC
LBC’s with KB = 10-IC
Reflection:
Proverbs 3:27 = Do not withhold good from those who deserve it, when it is within your power to act.
Giving to others within our ability is something we should do throughout the year, not just the holiday season or “Giving Tuesday.”
MC:
FNG-1 is Sparrow. The former F-16 fighter jet pilot posts to his first KB workout and does an awesome job learning the different exercises. CA-CAW!
Marker was the strong silent type today and crushes the workout.
Clark makes a rare, but welcomed appearance at KB’s. We learned his M really enjoys Hard Cider by Dickens. Show to know.
Crawdad – the Raging Cajun apparently ate some tainted: mudbugs, jambalaya, creole, gumbo, etouffee, frog, snake, nutria or whatever else that my come from the bayou as his flatulence this morning was next level in frequency and stank! We’re genuinely concerned for your health Crawdad. I’m not sure how you’ll make the drive to work today. Inhaling those toxic fumes during your commute is unsafe for all motorist around you. Please check-in on Slack and let us know you’re OK.
Scope shows up today with a 30lb and a 10lb KB. He started the workout strong, throwing the 30lb KB around like a boss. However, set two proved too difficult and he quickly opted for the for the meek 10lb’er. Keep up the frequent posts Scope! We’ve all noticed your fitness improvement recently and are here to help you reach your goals! I’ll bring my M’s 15lb KB for your 2nd set next week!
Keep Scope’s family in your prayers. His mother-in-law just learned she has a serious medical issue.
Hope you all have a great weekend!
TWINKLE