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.
- 20 x American KB swings
20 x KB Squats
20 x Front shoulder raises
15 x KB Squat press
1 minute rest
- 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
———————–
- 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