Conditions cool and dry
No FNGs
Disclaimer
Pledge of Allegiance and prayer/ COT
Warm up
20 4ct SSH
Ttt 10 4ct
Lbac 10/10
Squats 4 ct ic 10
Mosey and get blocks
4 set. 20x,1min holds, 9x, 6x, 9x.(bday 4/20/1969)
1st set arms blocks
20 block curls
1 min OH hold
9x high pulls
6x triceps
9x OH press
10 burpees
Pass it around circle of pain with 70lb
Sandbag 1,2,3 4 Squats w/bag. Each P a x performs 1 squat passes it to the next psx ,when complete circle is made reps increase to 2 3 then 4.
All pax waiting perform squats without bag.
2nd set legs
20 block squats
1 min. air chair
9x R lunge w block
6x Bobby Hurleys
9x L lunge w block
10 burpees and 10 squats blks
Pass it around circle of pain with 70lb
Sandbag 1,2 3 4 On 6 chestpress.
All pax waiting perform bbsu
3rd set core
20 bbsu
1 min plank
9x 4ct plank jacks
6x 4ct hydraulics
9x 4ct chilly jacks
10 burpees, 10 squats blk, 10 OH chest press
Had to cancel the Blueberry Hill 70 lb sandbag carry with exercises at top of hill due to time constraints in this 45-minute workout. So move on to the last group of exercises.
4th set dynamic
20 burpees
1 minute of SSH
9x block swings
6x block thruster
9x 4ct Big Boy mtn climbers on block
Pass it around circle of pain on your 6 with a small 30lb Sandbag Turkish bag ups 10 each pax . All Pax waiting perform LBCs
Put up bags and blocks.
Mosey to the flag
Count o rama, name o rama
Announcements
Lexington Safe meeting May 6th
Safety run May 13 thru 19th 24/7
Prayers
Emmys family, safe travels
Katniss’s father relationship
COT/prayer to close
Devo
Romans
5:3-5
Take heart in your sufferings brothers . Just like suffering during a workout builds strength and endurance so it is with everything we face BUT we must face these things with the gift God has given us. Jesus died, rose again, and ascended to Heaven. He left the Holy Spirit to guide us in everything we face.
Your brother,
Katniss