Back in the swing!
PAX Attended:
– Douille
– Wild Turkey
– Jingle Vader
– Stork
– King Kong
– Bullseye
– Willie
– Almonaster
Warm-up.
Stretch
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang!
Run a lap around the Parking Lot.
Halo’s – 10 each way, OYO
Kettlebell Shrugs – 25 IC
Kettlebell swings – 20 OYO
Kettlebell Deadlift – 20 IC
Goblet squats – 20 IC
Right arm squat thrust – 10 IC
Left arm squat thrust – 10 IC
Lunge to half point of stop sign and back with bell.
2nd Set
Overhead press – 20 IC
Right arm rows – 10 IC
Left arm rows – 10 IC
Two arm rows – 10 IC
Curls to stop sign and back.
3rd Set.
Kettle Bell pull Throughs – 20 IC
Right arm plank rows – 10 IC
Left arm plank row – 10 IC
Triceps’ extension to stop sign and back.
Mary:
LBC’S – 20 IC
Flutter Kicks – 20 IC
Ukrainian Douille’s X 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to lead!
