Big thanks, literately, to Ironhorse for bringing his new 50# kettlebell. He was nice enough to share so everyone got to enjoy. Great effort by all. Hope you left better than you arrived. Aye!!!
WARMUP
20 x SSH (IC)
10 x Squats (IC)
15 x Cotton Pickers (IC)
10 x Toy soldiers (IC)
Arm Circles forward, backwards and overhead
15 Merkins OYO
THE THANG
Pax head to the front of the gym
Before each exercise, one Pax chose a number between one and five then a second Pax chose a direction to rotate, right or left. We would rotate to a different bell based on the combo.
All reps are OYO
15 x KB Merkins- Right then left hand on bell.
15 x Single arm shoulder press- Right and left.
15 x Skull Crushers
20 x Curls
15 x Lawnmower pulls- Right and left.
15 x Upright rows
10 x Squat to press
15 x Dead lifts
10 x American swings
20 x Lying lat pulls
10 x Seated chest press-
20 x KB Around the world – 10 each direction OYO
Repeato (two rounds completed)
MARY
LBC (IC) x 10
Low flutter x 10
Low Dolly x 10
REFLECTION
Whatever you have learned, received, heard, or seen in me, put it into practice. And the God of peace will be with you. Phillipians 4:9 Work and strive every day to be better Christians, men, fathers, husbands, etc…
Name-a-rama and prayer out