Full Body Workout!
PAX Attended:
– FCOJ
– SOGO
– Willie
– Strings
– Subprime
– Douillie
– Stork
– Almonaster
Warm-up.
Douille assisted with the warmup, the Q was two minutes late.
The Thang!
Take a lap!
Shrugs – 50 IC
Kettlebell Press – 20 IC
Right Arm Press – 10 IC
Left Arm Press – 10 IC
Two Arm Rows – 20 IC
Right Arm Rows – 10 IC
Left Arm Rows – 10 IC
Curls – 50 IC
Triceps Extensions – 50 IC
Take a lap!
Kettlebell Swings – 20 OYO
Dead Lift – 25 IC
Deep Goblet Squats with a three second hold – 10 IC
Right Leg Lunge with a three second hold – 10 IC
Left Leg Lunge with a three second hold – 10 IC
Right Side Lunge – 10 IC
Left Side Lunge – 10 IC
Take a lap!
Man makers – 5 OYO
Plank KettleBell Throughs – 20 IC
Right Arm Plank Rows – 10 IC
Left Arm Plank Rows – 10 IC
Take a lap!
Mary
LBC’s – 25 IC
Hello Dolly – 20 IC
Ukrainian Douillie’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Coffeeteria
Thanks for the opportunity to lead!
