• When: 01/18/17
  • QIC: Chewie
  • The PAX: Double Down, Land Shark, Sky Box, Spot, Chewy


Better with Bells

Five Pax got better with bells this morning.

Conditions: Perfect – Clear, 60 degrees with a slight breeze.  Is this January or May?

Warm up

Ssh IC x20
Imperial walkers IC x20
Arm Circles x15 each way
Overhead claps x15
20 Squats OYO
20 ‘mericans OYO

The Thang:
4 Stations around the circus.

Station 1
20 Squats w/ bells
20 Bell Swings
20 figure 8s (10 each way)
20 Waiter Press (10 each arm)
20 Tricep extension

Lunge walk to Next station
Station 2
20 SSH
20 Bent Rows (10 each arm)
20 snatch and lift (10 each arm)
20 Curls
20 high pulls

Lunge walk to next station
Station 3
20 crunches
20 bench press
20 flutter kicks w/ bell
20 Russian Twists w/ bell
20 overhead lift

High knees to next station

Station 4
20 Napalms
20 Bell ‘mericans (10 each arm)
20 wood chops (10 each arm)
20 crunches
10 Burpees

Cusack to the next station

Repeat Station 1

20 Squats w/ bells
20 Bell Swings
20 figure 8s (10 each way)
20 Waiter Press (10 each arm)
20 Tricep extension

 

BOM

Prayers for Pondo and his family

Come out to Mission on Saturdays at 8:30am and support a great group of men.

Prayer

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