F3 New Orleans

Tag: Moules

  • Sweaty Bells – 4-3-2022 – from Almonaster

    Day after Hogs!

    PAX Attended:

    – Almonaster
    – Moana
    – Slinger
    – Jingle Vader
    – Stork
    – Subprime
    – Moules

    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

    Mosey to the Fly.

    Curls

    11’s – Goblet squats starting with 10 and Wife Pleasers(Disappoiners) with the bell on the other side.

    Back to Field

    Sets

    Overhead press X 20 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Shrugs X 25 IC

    Set 2

    Move the bell between hands plank X 20 IC
    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!