Four for Bells on a cool September morning FNG was Spud son of Dirt_Den.
Warm up
squats, WM, Toy Soldiers, Cotton Pickers, Tie Fighters
Beat Down
Modified Rt 66; CW 11 stations around lot x 6 CH squats and 6 step ups at three benches.
Top Gun modified; 5 Reps of curls, press, squats, dead lift, rows, merkins. Repeat 5 sets.
Bear Crawl Bell Drag/Welsh Dragon; 4 drags of KB/CB followed by burpee/blockie. Add one burpee at each drag until count reaches 6.
Rt 66 CCW repeat 11 stations with 6 exercises
Mary
LBC, low flutter
Reflection;
Psalms 9; "The Lord is a refuge for the oppressed,a stronghold in times of need."
Thanks for opportunity to lead! Pray for families.