Conditions warmer 60°F and dry
No FNGs
Disclaimer
Circle up in Prayer
The thang,
YHC came in with an off the cuff Q hope it worked for you.
Missing Ebert ,TSpot . And Brainiac . Miss all you other Pax too.
Was going to be all Turkish get ups to lead off other exercises but the suck factor was high and mumble chatter low so YHC switched it up. Heres how it went down
1 Turkish get up R hand with bell, then 5 kb curls. Progress 2/10,3/15,4/20,5/25. 15 Turkish get ups and 75 curls.
1 Turkish get up L hand with bell then 5 kb triceps then 2/10,3/15,4/20,5/25. 15 Turkish get ups and 75 triceps.
1 single R arm kb swing then 5 racked kb lunges R leg, 2/10,3/15,4/20,5/25. 15 swings and 75 lunges.
Repeat above with L arm swings and racked lunges L leg. . 15 swings and 75 lunges.
1 kb squat thrusters then 5 kb high pulls. Progress 2/10,3/15,4/20,5/25. 15 squat thrusters and 75 high pulls.
Time for core with bells
Flutter kicks kb overhead 20 4ct ic
LBCs 20 4ct ic
American hammers 20 4ct ic with bells
Hip thrusters 10 with hold at top for too long thanks to Honeybun calling cadence.
Time runs out……
Count o rama/Name o rama
Announcements
Man of the year Troy Fite(F3 Thumbs Up) Fite4acure LLS Check his twitter feed for updates and donations
Snakepit needs pax to step up and fill Q Sheet
F3 Gauntlet coming up.
Prayer requests
Brainiac
Young college student murdered
Young man missing, navy. Boiling Springs, NC
Emmys family, travel
Honeybuns mother and brother, wife
All spoken and unspoken throughout F3 Nation
Devo….
But we have the mind of Christ. 1 Corinthians 2:16
Ask yourself daily,
Will I be guided by the emotions I feel or the truth I know?
Will i live to satisfy myself or to satisfy Christ?
Your brother,
Katniss