1 for standard and 3 for Bellz
Warmup
25 x IC SSHs
10 x IC cotton pickers
20 x 4 count hold squats
2 minutes smoked shoulders
The Thang
11s
10 swings
1 merkin
3 burpees between each round
Continue until 1 swing, 10 merkins and 3 Burpees
10 KB squats
1 skull crush
3 IC DrWs between each round
Continue until 1 KB squat, 10 skull crushers and 3 DrWs
10 American hammers
1 flutter kick with KB
3 IC reverse Pickle Pounders between rounds
Continue until 1 American Hammer , 10 flutter kicks and 3 reverse Pickle Pounders
MARY
Around the horn
20 x IC LBCs
10 X IC Freddie Mercuries
X's and O's
10 x IC Chest presses
10 x IC Big Boi KB sit-ups
10 x IC KB chest to overhead
Reflection
“But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect, keeping a clear conscience, so that those who speak maliciously against your good behavior in Christ may be ashamed of their slander. For it is better, if it is God’s will, to suffer for doing good than for doing evil.”
1 Peter 3:15-17 NIV
Moleskin
– Weather improves and our numbers drop off the map, what gives ?
– Hefty kicks it off, Spork resists, Ziploc goes all out
– Adhoc Q given our regular isn't able to stay in the rotation …. Who wants to 4th Friday Bellz Q
– Hefty and Spork trying to add in some running, the Q quickly shut that down