Conditions warm and muggy for December
No FNGs
Disclaimer
Prayer COT
YHC bought some new bells that needed breaking in this morning and the present pax were more than willing to help out.
The thang,
Warm up with some good ole standards 10 reps IC ,you know the drill.
1st segment
1 lap 200 or so meters
Pick bell of choice
Then 2 clean and press each side
5 goblet squats
20 KB swings
Run lap 2…repeat for 5 laps total and same exercises after each lap.
2nd segment
30 seconds single arm KB swings, 30 seconds rest ,switch arms for another 30/30. Complete 5 rounds
3rd segment
Never put bell down
Farmers carry bell out and back with left hand . When you return to the starting spot of farmers carry do 1 squat with bell in same hand . Immediately switch to right hand and farmers carry out and back then do 1 squat with bell in same hand. Switch back to left, carry out and back then 2 squats… continue until each hand has done 3 rounds finishing with 3 squats with bell in right hand. Forearm smoker!
Finish with circle up core exercises called by pax .
Announcements
New yrs day Lexington convergence Lexington high school
Dam to dam relay feb 15th
Harbison state forest 25k
Prayers
Katniss’s mom surgery/ healing
Emmy shoulder
Honeybuns wife
Unspoken
Devo,
Ready yourself for war! Prepare your mind in Christ. The war is won the battles are being fought. Stand fast and support one another brothers in arms ,shield lock against the enemy.
December 28, 2019
Your brother,
Katniss