It was cold, but that didn’t matter. 12 pax, including one FNG came out to Crypt for some betterment. It’s bulking season, so less cardio more liftio.
Weather: 30°
The Thang:
Intro, disclaimer, FNG, prayer ball no wait circle
Mosey to outdoor gym parking lot for COP
SSH x 10 IC
LBAC x 10 IC f/r
OH Claps x 10 IC
LBAC x 10 IC r/f
Mosey over to Boneyard Brick Pile and grab a pair of Boneyard bricks, then move to the bus loop for some body by brick.
Ladder up from one rep to ten reps, and then back down from ten reps to one rep. In between each set, one set of five merkins.
OH Triceps Ext x 1, Shoulder Press x 1, Curl x 1, Squat x 1 – Merkins x 5
OH Triceps Ext x 2, Shoulder Press x 2, Curl x 2, Squat x 2 – Merkins x 5
OH Triceps Ext x 3, Shoulder Press x 3, Curl x 3, Squat x 3 – Merkins x 5
OH Triceps Ext x 4, Shoulder Press x 4, Curl x 4, Squat x 4 – Merkins x 5
OH Triceps Ext x 5, Shoulder Press x 5, Curl x 5, Squat x 5 – Merkins x 5
Run to the wall and back
OH Triceps Ext x 6, Shoulder Press x 6, Curl x 6, Squat x 6 – Merkins x 5
OH Triceps Ext x 7, Shoulder Press x 7, Curl x 7, Squat x 7 – Merkins x 5
OH Triceps Ext x 8, Shoulder Press x 8, Curl x 8, Squat x 8 – Merkins x 5
OH Triceps Ext x 9, Shoulder Press x 9, Curl x 9, Squat x 9 – Merkins x 5
OH Triceps Ext x 10, Shoulder Press x 10, Curl x 10, Squat x 10 – Merkins x 5
Run to the wall and Back
OH Triceps Ext x 10, Shoulder Press x 10, Curl x 10, Squat x 10 – Merkins x 5
OH Triceps Ext x 9, Shoulder Press x 9, Curl x 9, Squat x 9 – Merkins x 5
OH Triceps Ext x 8, Shoulder Press x 8, Curl x 8, Squat x 8 – Merkins x 5
OH Triceps Ext x 7, Shoulder Press x 7, Curl x 7, Squat x 7 – Merkins x 5
OH Triceps Ext x 6, Shoulder Press x 6, Curl x 6, Squat x 6 – Merkins x 5
Run to the wall and back
OH Triceps Ext x 5, Shoulder Press x 5, Curl x 5, Squat x 5 – Merkins x 5
OH Triceps Ext x 4, Shoulder Press x 4, Curl x 4, Squat x 4 – Merkins x 5
OH Triceps Ext x 3, Shoulder Press x 3, Curl x 3, Squat x 3 – Merkins x 5
OH Triceps Ext x 2, Shoulder Press x 2, Curl x 2, Squat x 2 – Merkins x 5
OH Triceps Ext x 1, Shoulder Press x 1, Curl x 1, Squat x 1 – Merkins x 5
Run to the wall and back
Put old ladder up, grab a new one where the reps go up by two and up to twelve
Triceps Kick Back x 2, Front Raise x 2, Hammer Curl x 2, Calf Raise x 2 – Merkins x 5
Triceps Kick Back x 4, Front Raise x 4, Hammer Curl x 4, Calf Raise x 4 – Merkins x 5
Triceps Kick Back x 6, Front Raise x 6, Hammer Curl x 6, Calf Raise x 6 – Merkins x 5
Triceps Kick Back x 8, Front Raise x 8, Hammer Curl x 8, Calf Raise x 8 – Merkins x 5
Triceps Kick Back x 10, Front Raise x 10, Hammer Curl x 10, Calf Raise x 10-Merkins x5
Triceps Kick Back x 12, Front Raise x 12, Hammer Curl x 12, Calf Raise x 12-Merkins x5
Put bricks up, mosey back to the flag
COT
FNG – Matt Morrison, from Philly, law enforcement, National Guard, looking for fellowship and fitness…all of that was good but couldn’t ignore that he looked like a taller and stockier Breakfast Club. So welcome, Brunch!
Announcements
Voting for 2019 awards ends today when YHC goes to bed, 10 PMish?
F3 Lexington Christmas Party 12/14
Prayer Requests
Continued prayers for Maggie
Continued prayers for YHC’s cousin and BIL
Praise for one of the Mission pax for getting back on the right track
BOM/Devo
Prayer needs, they can come from a lot of places. Sometimes we can feel like we’re overwhelmed with prayer needs not just for ourselves, but for others as well. One thing that occurred to me though, was regardless if we feel overwhelmed…God is never overwhelmed by our prayers and prayer requests. He can handle them all.
Nahum 1:7 – “The Lord is good, he protects those who trust him in times of trouble”