Reps and more reps

Event Date

Sep 09, 2017


Warm up:
R over L and L over R Leg stretches 
Arm circles
20 side straddle hops IC
10 cotton pickers IC
10  Imperial storm troopers IC
 
Warm up mosey
 
-as many as you can do declined merkins for 1 minute
 
-as many as you can sit ups for 1 minute
 
-as many as you can squats 1 minute
 
-as many dips as you can 1 minute
 
– as many as you can jump squats
 
Abs
20 Curb sit ups
20 American hammer
20 WW1 sit ups
20 In and outs
20 side V-ups 10 on each side
20 pretzel crunches
 
Mosey to the rock pile
 
Set 1
21 with rocks on your own
Rotate
10 skull crushers 
Rotate
10 presses 

Rotate
10 squat curls
Rotate
10 rows
Rotate 
3 trips of Quadraphillia up the hill
 
Set 2
21 with rocks on your own
Rotate
10 skull crushers 
Rotate
10 presses 

Rotate
10 squat curls
Rotate
10 rows
Rotate 

3 trips of Quadraphillia up the hill
 
Set 3
21 with rocks on your own
Rotate
10 skull crushers 
Rotate
10 presses 

Rotate
10 squat curls
Rotate
10 rows
Rotate 

 
3 trips of Quadraphillia up the hill.
 
Put the rocks up and mosey to the down under bars.
 
10 down under pull ups slow
Jump squat pyramid 1-10
 
10 down under pull ups slow
Jump squat pyramid 10-1
 
10 angel wing pull ups
10 piston squats
 
10 angel wing pull ups
10 piston squats 
 
Parking lot partner runs
 
 
Mary go round
 
Reflection 
 

Love for Enemies

 

43 “You have heard that it was said, ‘Love your neighbor[i] and hate your enemy.’ 44 But I tell you, love your enemies and pray for those who persecute you, 45 that you may be children of your Father in heaven. He causes his sun to rise on the evil and the good, and sends rain on the righteous and the unrighteous. 46 If you love those who love you, what reward will you get?Are not even the tax collectors doing that? 47 And if you greet only your own people, what are you doing more than others? Do not even pagans do that? 48 Be perfect, therefore, as your heavenly Father is perfect.