• When: 2022-01-13
  • QIC: No Help
  • The PAX: Rocking Chair (Respect Respect), Roller Skate (Respect Respect), Strut, Breakfast Club, Chandler, Ball Boy, No Help


Shoulder and Abs/#NetzelSequence

Intro, disclaimer, prayer

Mosey to the outdoor gym for COP

SSH x 10 IC
TTT x 10 IC
LBAC x 10 IC f/r
OH Claps x 10 IC
Frankensteins x 10 IC

Buy in – Wide Pull-ups x 5/Regular Pull-ups x 5/Chin-ups x 5

Mosey to block pile, grab a block, and to the parking lot for the #NetzelSequence ladder down and jump up

Rep counts for each round – 10, 8, 6, 4, 2, 20 for block exercises, ab exercises always a 10 count. After each round, run to light pole and back

Round 1
Front Raise
Plank

Round 2
Bent Over Row
BBSU

Round 3
Shoulder Press
Flutter Kicks

Round 4
Front Raise
Planks

Round 5
Shoulder Press/no run at end and no ab exercise, 10 sec rest in between each set

Put blocks up and mosey back with ab stops along the way

  • Leg raises x 10
  • Flutter kicks x 10 IC
  • Plank

COT

Announcements

Be the Buffalo 5K 1/29
Soles for Souls
Dam2Dam
P200

Prayer Requests

Continued prayers for those battling COVID
Continued prayers for Will/Tabitha
Continued prayers for Roller Skates family
Continued prayers for Burpee
Prayers for Chandlers friend and coworker who passed away

Devo/BOM

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