• When: 2022-01-15
  • QIC: No Help
  • The PAX: Soaker, Breakfast Club, Sunday Driver, Milli Vanilli, No Help


Total Body Hit

Intro, disclaimer, prayer

Mosey to bus loop for COP

SSH x 10 IC
Merkins x 10 OMC
TTT x 10 IC
Merkins x 10 OMC
LBAC x 10 IC f
Merkins x 10 OMC
LBAC x 10 IC r
Merkins x 10 OMC
OH Claps x 10 IC
Merkin`s x 10 OMC

Grab a block and to the parking lot for 5 minutes of fun total body work.  5 minutes, no rest.  Two exercises, 10 reps per, run to tree two and back.  Repeat until five minutes is done.  Ab exercises in between each five minute set.  

Curls/Triceps Ext
Front Raise/Shoulder Press
Bent Over Row/Deadlift
Chest Press/Block Pull Over
Squat/Alt Lunges

Put blocks up and run back to outdoor gym

Remaining time, alternate between wide grip, regular, and chin up pullups x 5 and then last 30 seconds plank it out

COT

Announcements

Prayer Requests

Continued prayers for Will, Tab, those battling COVID, Sunday Drivers dad

Devo/BOM

Work to be vulnerable with others but most importantly be vulnerable with God

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.