9 Pax braved the cold and gloom for some bowling around the track. Great to see everyone that made it out. A pleasure to lead as always.
WARMUP
20 x SSH (IC)
10 x Copperhead squats (IC)
15 x Monkey Humpers (IC)
15 x Cotton Pickers (IC)
Arm Circles forward and backwards
THE THANG
Pax head to the track with bellz and slam ball (thanks, Twinkle)
One Pax throws the slam ball Granny style, free throw, backwards or even bowling style as far as they can.
All Pax then Zamperini (alternating right and left arms each time) to where the slam ball stops and conduct exercises below (OYO). Pax alternate throwing slam ball in between exercises as we lap the track
10 x KB Merkins- Right hand on bell. Throw, then left
15 x Single arm shoulder press- Right. Throw, then left
15 x Skull crushers
15 x Curls- Right. Throw, then left
15 x Lawnmower pulls- Right. Throw, then left
15 x Upright rows- Right. Throw, then left
10 x Squat to press
15 x Dead lifts
10 x American swings
20 x Lying lat pulls
10 x Sit and press
20 x Lying chest press
20 x KB Around the world – 10 each direction OYO
Repeato
One full lap was made around the track
MARY
LBC (IC) x 19 + 1
REFLECTION
Whatever you have learned, received, heard, or seen in me, put it into practice. And the God of peace will be with you. Phillipians 4:9 Work and strive every day to be better Christians, men, fathers, husbands, etc…
Name-a-rama and prayer out
I think everyone enjoyed and we even managed to stay in our assigned order for most of the workout. Thank you all and thanks to F3 for making me better.