FNG1 is Short bus and FNG2 is Stitches (more to follow)
13 Men posted for a "surprise" KB incorporated midweek beatdown.
Warm-up
20 IC X SSH
15 IC x Cotton Pickers
15 IC x Imperial Squat Walkers IC
10 IC x diamond merkins
Carry a KB and line up at track and field area
Break into 2 Groups – While KB cadence is being counted 2nd Group does alternate exercise “in sync”
15 IC x KB skull crushers
15 IC x KB squats
15 IC x KB swings
15 IC x Left arm curl
15 IC x Right arm curl
15 IC x KB Goblet Presses
High Knees
Butt Kickers
Copperhead squats
Kriss Krosses
Mountain climbers
Mason twists
–Swap on completion –
Repeato with 10 IC
PAX Holds Plank while everyone rotates through to perform 10 x Leg lifts on pull-up bar #LooooongPlank
Return KBs to Launchpad and time for Mary
MOM
20 IC x Slow LBCs
15 IC x Slow and Low flutter
15 IC X Slow Freddy Mercury
15 x Low plank knee-ups
Reflection
“But you, my dear friends, must remember what the apostles of our Lord Jesus Christ predicted. They told you that in the last times there would be scoffers whose purpose in life is to satisfy their ungodly desires. These people are the ones who are creating divisions among you. They follow their natural instincts because they do not have God’s Spirit in them. But you, dear friends, must build each other up in your most holy faith, pray in the power of the Holy Spirit, and await the mercy of our Lord Jesus Christ, who will bring you eternal life. In this way, you will keep yourselves safe in God’s love. And you must show mercy to those whose faith is wavering. Rescue others by snatching them from the flames of judgment. Show mercy to still others, but do so with great caution, hating the sins that contaminate their lives.”
Jude 1:17-23 NLT
Mumble Chatter
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FNG is Tyler (Hefty EH) Lots of fun facts, car upholsterer, Active Army National guard, originally from Denver, stomach issue this morning … we dub thee Stitches
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Boone confused with KBs making an appearance on Wednesday as he thought they reserved for Friday. The joy of Q’ing is you can pretty much do whatever you want. Oh and you’re welcome
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Emphasis on staying in synch with the cadence of the KB counts while doing the other exercises to focus on good form
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Thanks for the Q assist Hefty so we could break out into 2 groups so we had enough bells for everyone
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Clark was like a rabid dog trying to EH someone just passing through the parking lot #giveitaway
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Expecting a big turnout on Friday now that you guys got the fever
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Saturday could be a record turnout given we handed 600 flyers unlawfully across The Gates
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Newbies Boone and Shortbus glad to have you guys hooked !