4 Pax braved the 25 Degree weather and winds to swing some iron and #GetBetter.
Conditions: Very, very cold and windy.
The Thang: Disclaimer by YHC and 2 laps around the circus to warm up. Followed by: SSH’s, IW’s, Squats, Merkins and BBSU’s all x 20. All OYO unless otherwise specified.
KB Revolutions (10 each direction), Double Arm Swings x 20, Single Arm Swings x 10 (each arm).
Hammer Curls x 15 (each arm), Triceps Exts. x 30, Calf Raises x 30
Lunges x 20 (each leg), LBC’s x 40, Bent Over Rows x 20 (each arm)
Waiter Press x 15 (each arm), Single Leg Deadlift x 15 (each leg), Chest press x 30
Sideswings x 20, Squats x 20, Overhead Press x 20
Boat/Canoe on YHC’s call, Bell Merkins x 10 (each arm), plank rows x 10 (each arm)
Finished it off with one more lap.
BOM by YHC.
Announcements: Gro-Ruck is coming up.
Prayer Requests: LoveSeat’s dad broke a rib from a fall.