Keeping our feet dry!
PAX Attended:
– SOGO
– Willie
– Bolt
– FCOJ
– Whopper
– Douille
– Seaman
– Blowout
– Almonaster
Warm-up.
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Right foot, left foot- 10 seconds each
Mountain Climbers – 10 IC
Run a lap.
Around the head – 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
Lunge Walk to Stop Sign and Back.
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
Tricep Ext to Stop Sign and Back.
3rd Set.
Big boy sit ups X 10 OYO
Move the bell between hands plank X 20 OYO
Right arm plank rows X 10 OYO
Left arm plank row X 10 OYO
Curl to Stop Sign and Back.
4th Set
Ukranian Doulle’s X 20, IC
Back to Flag
Birthdays
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Announcements
Intentions
Prayer
Coffeeteria
Thanks for the opportunity to lead!
