Sharknado Brings the Pain!

Conditions: Darn near perfect for the end of August! Temps in the 60’s and zero humidity.

The Pax gathered at the prettiest AO in all of F3 Columbia, F3 Lexington, and F3 Lake Murray regions!  Mumble chatter started even before any disclaimers were uttered as Napoleon fired a shot across YHC’s bow stating his disbelief in YHC’s early arrival. (normally pulling in on 2 wheels 5-10 minutes tardy).  The disclaimer was said and the opening prayer was sent up and thus began our time this morning in the gloom.  

Music Du Jour:

Started out with a solid Yacht Rock playlist that was soon vetoed by Fiji so YHC switched to some tried and true 70’s classic rock.

**Warm-Up (5-7 minutes)**

1. **Little Baby Arm Circles** – 10 each direction (Q was nearly hijacked by Anchor’s AOQ, Gilligan in an attempted coup, but cooler heads prevailed)
2. **Cuban Presses** – Pax simply followed the Q and no cadence was called
3. **Wind Mills** – 10 IC
4. **TTT** – 10 IC
5. **Imperial Walkers** – 10 IC (as called by Wild Blue)
6. **Lunge stretch with a twist** – No cadence, just stretch

 

**The Thang (25-30 minutes)**

**Format:** 4 rounds of the following exercises, 15 reps of each, 20-30 seconds of rest between exercises. Rest for 1-2 minutes between rounds.

 

A.

1. **Kettlebell Swings**

   – Focus on using your hips to drive the kettlebell forward, keep your back straight.  

2. **Goblet Squats**

   – Hold the kettlebell close to your chest, squat down to a full depth, and drive through your heels to stand up.  

3. **Kettlebell Push Press**

   – Clean the kettlebell to shoulder height, use a slight dip in the knees, and press the kettlebell overhead.

 

 

B.

4. **Kettlebell Deadlifts**

   – Stand with feet hip-width apart, kettlebell between your feet, hinge at the hips to lift the kettlebell with a straight back.

5. **Kettlebell Rows aka Weed Eaters**

   – Hinge at the hips with a flat back, pull the kettlebell to your hip, focusing on squeezing the shoulder blades together.

6. **American Hammers/Around the World**

   – Sit on the ground with feet off the floor, twist the kettlebell side to side, engaging your core.

C.

    Cusak to “Front Porch” (IYKYK) then 8 Curls for the girls IC

1. **Single-arm military press** – 10 per arm
2. **45’s** – 10 IC
3. **Bucket Brigade** – 10 IC
4. **Incline Merkins** – 15 OYO

    Cusak back to the circle then 8 Tricep Extensions IC

D.

**Picnic Shelter Circuit (5-8 minutes)**

1. **Calf Raises** – 50 OYO
2. **Chair Dips** – 15 OYO
3. **Incline Merkins** – 15 OYO

X2

Time was called and the pax gathered back for COT, BOM, Namerama. 

***Announcements***

Fund the Fight: Prom Night Edition

Step out onto the red carpet and join us for a night of glamour and giving back at our annual Fund the Fight fundraiser event, this year with a PROM NIGHT theme!

Lighthouse for Life is shedding light on the dark reality of the trafficking of minors by hosting the event in a high school setting. We invite you to dress to the nines in prom attire from any era and come ready to be blown away by the realities of how this heinous crime against our youth is so often hidden in plain sight.

Remember, formal attire is welcomed but not required – your presence alone will make a difference!

Let’s light up the night and make a stand against trafficking together!

Event Details:
6:45-7:30pm
Heavy hors d’oeuvres from local restaurants will be served in the atrium

7:30-8:15pm
Fund the Fight program in the auditorium

**A prom style photo booth will be available in the atrium.**

Location

• Irmo High School
  6671 Saint Andrews Rd.
  Columbia, SC 29212

   

Prayer Requests

Weed Eater, Swift, our country’s leaders