I knew it would not be good when I almost missed the turn in to Anchor because it was the gloomiest gloom ever! We might have to see if they can turn the lighthouse back on so our wayward pax can find there way to Anchor!
Conditions: 47 degrees (who-ray) 0 visibility 97% humidity with calm winds.
BOM
COP
LBAC-10-IC
Calf Raises-10-IC
Lunges-10-IC
OAC-15-IC
SSH-15-IC
TTT-15-IC
5 step ladder rungs
Rung 1
single arm swings 5 reps- ea. arm
single arm high pulls 5 reps-ea. arm
single arm bent over rows 5 reps ea. arm
Windmill’s w/ bells 5 reps ea. arm
Rung 2
single arm swings 5 reps- ea. arm
single arm high pulls 5 reps-ea. arm
single arm bent over rows 5 reps ea. arm
single arm clean and press- 5 reps ea. arm
Windmill’s w/ bells 5 reps ea. arm
Rung 3
single arm swings 5 reps- ea. arm
single arm high pulls 5 reps-ea. arm
single arm bent over rows 5 reps ea. arm
single arm clean and press- 5 reps ea. arm
Double lunges 5 reps ea. leg
Windmill’s w/ bells 5 reps ea. arm
Rung 4
single arm swings 5 reps- ea. arm
single arm high pulls 5 reps-ea. arm
single arm bent over rows 5 reps ea. arm
single arm clean and press- 5 reps ea. arm
Double lunges 5 reps ea. leg
Windmill’s w/ bells 5 reps ea. arm
Rung 5
single arm swings 5 reps- ea. arm
single arm high pulls 5 reps-ea. arm
single arm bent over rows 5 reps ea. arm
single arm clean and press- 5 reps ea. arm
Double lunges 5 reps ea. leg
single arm squat and press-5 reps ea. arm
Windmill’s w/ bells 5 reps ea. arm
Kettle bell Tabatha
Circuit 1
squat 8’s 20/10
squat 8’s 20/10
squat thrust 20/10
squat thrust 20/10
squat 8’s 20/10
squat 8’s 20/10
squat thrust 20/10
squat thrust 20/10
30 seconds (rest) tri-cept ext.
Circuit 2
fly-left arm 20/10
fly-left arm 20/10
fly-right arm 20/10
fly-right arm 20/10
fly-left arm 20/10
fly-left arm 20/10
fly-right arm 20/10
fly-right arm 20/10
30 seconds (rest) full curls
Circuit 3
Halo’s 20/110
Halo’s 20/10
Halo’s 20/10
Halo’s 20/10
Tri-cept ext’s 20/10
Tri-cept ext’s 20/10
Tri-cept ext’s 20/10
Tri-cept ext’s 20/10
30 (rest) bent over rows
Circuit 4
Single arm swings-right 20/10
Single arm swings-right 20/10
Bent over rows-right 20/10
Bent over rows-right 20/10
Single arm swings-left 20/10
Single arm swings-left 20/10
Bent over rows-left 20/10
Bent over rows-left 20/10
1 minute (rest) deadlift’s
Mosey to the shovel flag…..
BOM
Announcements: Graveyard Convergence
Fire truck pull April 18th–Meltdown needs 9 more men for his team… step up
Muddrun
P-200
Devotional
Be God’s You!