Warmup
20 IC SSH
20 IC Copperhead squats
Arm circles and love yourself
The Thang
15 KB swings IC
15 KB squats IC
15 KB merkins IC
15 KB sit-ups IC
100 yards KB Around the world, reverse direction on way back
15 KB swings IC
15 KB squats IC
15 KB merkins IC
15 KB sit-ups IC
100 yards KB One arm overhead, change hands on way back
10 KB swings IC
10 KB squats IC
10 KB merkins IC
10 KB sit-ups IC
100 yards KB Out forward, behind back on way back
10 KB swings IC
10 KB squats IC
10 KB merkins IC
10 KB sit-ups IC
100 yards KB Skull crushers
10 x Goblet Curls IC
10 x Lunges Right IC
10 x Lunges Left IC
Mary
10 x IC Sidewinders
10 x IC Russian twists
10 x IC standing Russian twists
Reflection
John 14:27
Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid
Prayer requests from the PAX for wives, moms and those that maybe facing instability and change in their day to day lives.
Mumblechatter
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Covered a lot of area to make our way onto the track but all gates were locked, we improvised
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Q was being heckled by the PAX for having us tote the bells around so much
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Cold wind blowing this morning and a few of the PAX were underdressed, Sun wasn’t out but the guns were !!