Evading Security!
PAX Attended:
– Jingle Vader
– King Kong
– Tubesteak
Warm-up.
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
The Morpheus – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Right foot, left foot- 10 seconds each
Mountain Climbers – 10 IC
Mosey to Moana’s Island.
Curls for the girls.
Halo’s – 10 each way, OYO
Kettlebell Shrugs – 25 IC
Kettlebell swings – 20 OYO
Rinse and Repeat.
Sets
Goblet squats X 10 IC
Right arm squat thrust X 10 IC
Left arm squat thrust X 10 IC
Squat thrust X 10 IC
Rinse and Repeat
2nd Set
Overhead press X 10 IC
Bent over rows X 10 IC
Right arm rows X 10 IC
Left arm rows X 10 IC
Rinse and Repeat
3rd Set.
Move the bell between hands plank X 20 OYO
Right arm plank rows – 10 IC
Left arm plank row – 10 IC
Manmakers – 10 OYO
Tricept Extensions back from Moana’s Island
Mary
Hello Dolly’s – 20 IC
Ukranian Doulle’s – 20 IC
LBC’s – 20 IC
Flutter Kicks – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Coffeeteria
Thanks for the opportunity to lead!
