WARMUP
20 x SSH (IC)
10 x Squats (IC)
15 x Monkey Humpers (IC)
15 x Cotton Pickers (IC)
Arm Circles forward and backwards
THE THANG
20 x KB Around the world – 10 each direction OYO
20 x KB Curls both hands or 10 each arm as needed OYO
10 x KB Merkins- Right hand on bell- 10 OYO
20 x KB Halo- 10 total OYO, 10 R and 10 L
10 x KB Lawn mower pulls EACH arm OYO
10 x KB Squat press – OYO
10 x KB Iversons – OYO
10 x KB Upright rows OYO
10 x KB Merkins- Left hand on bell- 10 OYO
10 x American KB swings
10 x Sidewinders
20 x Single arm shoulder press- each side OYO
10 x Deadlift OYO
20 x Lying lat pulls
20 x Lying skull crushers OYO
10 x Sit and press
Repeato for max rounds
MARY
LBC (IC) x 15
Low flutter (IC) x 20
Pretzel crunch (IC) x 15 Left and right
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
Twinkle has a bow sight that is impossible to miss your target.
Sparrow said he had same sight on his F-16, but is was called the Death Dot, if I recall correctly.
Boucher was his usual chipper self, even after a night of too much pizza.
Great morning, Men! A pleasure to lead as always; however, I fell like I phoned this one in. Still not 100% after my cold. Thank you for getting after it.