6 Pax showed up at Foxhole this morning in hopes of getting a little better – this was YHC’s 2nd Q of the week – you’re welcome Foxholer’s! YHC and MeterMaid brought some tools for the PAX to enjoy this morning. More to follow 🙂
Conditions: 32 degrees with 65% humidity – cool to start but all Pax warmed up pretty quick.
Warmup:
SSH x 20
TTT x 20
Windmill x 20
LAC x 10 (forwards and backwards)
THE THANG:
YHC has been using the Brute Force app lately and learning to throw around a weighted sandbag. Yes, it sucks as bad as it sounds. However, I’ve noticed my strength and endurance getting better, so I thought to myself that the Pax at Foxhole would appreciate it too. Here’s what went down.
Grab a Partner
Tory/MeterMaid – Queenie/Plan Bizzle – Lunchlady/Shakespeare
Each group grab a sandbag – 35#, 40#, or 50# (no one wanted the 60#??)
Each group completes 100 Shoulder Slams (pick up sandbag, put on shoulder, slam bag down). While partner 1 is slamming, partner 2 is running to the 2nd island.
Next we move into Sandbag High Pulls – complete 200 pulls. While partner 1 is pulling, partner 2 is LBC’ing.
This third round we are completing 300 overhead presses with the sandbag. Partner 1 is pressing, partner 2 is completing toe-taps on the curb.
Lastly, we complete 4 Around The Worlds with the sandbag while our partner is running to the 2nd island.
Count
Announcements/Prayers: Prayers for Queenies mom having surgery next week. After Christmas Party January 11.
QMVOD (Queenies Moms Verse of the Day):
Jesus replied, “But even more blessed are all who hear the word of God and put it into practice.”