• When: 2019-01-20
  • QIC: Katniss
  • The PAX: Emmy, Brainiac, Honeybun(R), T Spot, Katniss

Thunderstruck Sally

Conditions 52° clear ,windy


All the bells showed up but Ebert was absent, thanks Ebert and Brainiac for getting  the bells to us this morning.  T spot also showed up adding an additional  pax.


Warm up

Ssh 20 IC
Ttt. 15 IC slow and fully erect
Windmills 10 IC
Michael Phelps 15 IC
Lbac 10 IC
Imp walker 10 IC
T soldier 10 IC

The Thang,

Each one minute round of exercises consisted of a combination of moves as listed below. Goal was to perform a full minute without rest with good form. 30 seconds of rest between exercises.

Deadlift to goblet squats 1 min
30 sec rest

Sitting OH press and triceps 1 min
30 sec rest

Reverse Goblet lunge to curl alt legs 1 min
30 sec rest

On 6 OH press crunch and skull crushers 1 min
30 sec rest

Wide Squat and OH press in squat position 1 min
30 sec rest

On 6 chest press and crunch 1 min
30 sec rest

Good mornings to tricep extensions 1min
30 sec rest

Swing to OH swings alternate 1 min
30 sec rest

Heel raise to high pulls 1 min
30 sec rest

Forward lunge alt legs and OH press from lunge position 1 min
30 sec rest

Plank rows move sideways alt arms 1 min
30 sec rest

Alternating single hand swings 1 min
30 sec rest

Bbsu then one 4 ct American Hammers 1 min
30 sec

Alt clean and press 1 min
30 sec rest

Both hands OH hold 1 min
30 sec rest

Goblet wall sit 1 min
30 sec rest

Rest/ recover 2 min

Moby ,Flowers squats with bells Bring Sally up bring Sally down.

ACDC thunderstruck sit and presses (BBSUs with OH press)on thunder/thunderstruck with chest presses all the time.


Count o rama / name o rama


Dam2dam feb16th

Race against hunger

P200 March

Prayer/praise requests

Emmys 2.0  acceptance of Christ

Emmys family members finalized adoption

Emmys M continues classes toward advanced degree

Brainiacs M migraines

Honeybuns mom and brother

Eberts co worker cancer  battle.

Katniss  unspokens


1 Samuel 2:3 (NKJV) 3 “Talk no more so very proudly; Let no arrogance come from your mouth, For the Lord is the God of knowledge; And by Him actions are weighed.

Arrogance is one of the worst traits we can exhibit. It isn’t pretty, attractive or impressive. It is quite the opposite.

Arrogance will land us in trouble. Oh, we may get away with it for a season or two. But it will eventually come back to bite us in one way or another.

God doesn’t want us to be arrogant. Arrogance stems from pride.

Arrogance: Excessive pride or self-confidence.

And here’s what God says about pride.

James 4:6 (NKJV) 6 But He gives more grace. Therefore He says: “God resists the proud, But gives grace to the humble.”

Let’s check ourselves and make sure we’re not being arrogant in any way. And if we are, let’s surrender it to God and let Him show us how to correct it.

Pastor Curt & Pastor Ellie

Seven Seas Ministries

For your consideration,

Your brother,  Katniss.