Swolemates

Event Date

Mar 19, 2021


Great to see swolemates, Ironhorse and Sparrow, in the gloom. Great effort as always.

YHC continues to be humbled by our F3 brotherhood.  Such a fine group to be associated with and part of. 

Bellz was a recycle, but updated Q.  We all are better for it. 

WARMUP

20 x SSH (IC)

10 x Squats (IC)

10 x Monkey Humpers (IC)

10 x Toy soldiers (IC)

10 x Cotton Pickers  (IC)

Arm Circles forward and backwards

THE THANG

Zamparini to front of gym

Each group is performed once before moving to next group.

  1. 20 x American KB swings

20 x KB Squats

20 x Front shoulder raises

15 x KB Squat press

1 minute rest

  1. 15 x KB Shoulder press R and L

20 x KB Curls

15 x KB Merkin R and L

20 x KB Upright rows

1 minute rest

———————–

  1. 15 x KB Suitcase deadlift R and L

15 x KB Trifecta

20 x KB Overhand grip curls

20 x KB Plank pull throughs (one is one)

Zamparini around flagpole after each round of three groups being completed. Complete as many rounds as possible in allotted time.

MARY

LBC (OYO) x 15

Low Flutter (OYO) x 20

Pretzel crunch (OYO) x 10 L and R

REFLECTION

For if you forgive other people when they sin against you, your heavenly Father will also forgive you.  Matthew 6:14

Name-a-rama and prayer out