Back to an old Q from December 18 . Get some arms, legs, core burning.
Honeybun, Ebert, and Emmy for SL , Katniss[Q] for 150 4ct SSHs and other various warm up exercises while other Stride lighted. Good to have 4 pax today. Missing Brainiac 🙁
Conditions cold
Prayer /COT
Warm up
25 SSH
10 TTT
10 windmill
10 Lbac f/r
10 Michael Phelps
The Thang
KB ladder choose your level of pain/weight
Upper body
5 swings
5 tricep
5 swings
5 triceps
5 oh press
5 swings
5 triceps
5 oh press
5 halo L/R
5 swings
5 triceps
5 oh press
5 halo l/r
5 oh swings
Repeat last group but do all 10xs
Lower body
5 goblet squats
5 kettlebell humpers 4ct IC
5 g squats
5 kettle humpers 4ct IC
5 double lunges r/l kb racked
5 g squats
5 kettle humpers 4ct IC
5 double lunges r/l KB racked
5 racked step ups R/L
5 g squats
5 kettle humpers 4CT IC
5 double lunges r/l KB racked
5 racked step ups r/l
5 OH kettle squats
Repeat last group but do all 10xs
Core. On your 6
5 kettlebell OH crunches
5 4ct flutter kicks KB OH
5 kettlebell OH crunches
5 4ct flutter kicks KB OH
5 4ct American Hammer with KB
5 kettlebell OH crunches
5 4ct flutter kicks KB OH
5 4ct American Hammer
5 bbsu kettlebell held to chest
5 kettlebell OH crunches
5 4ct flutter kicks KB OH
5 4ct American Hammer
5 bbsu with KB to chest
5 Turkish get ups R/L
Repeat last group but do all 10xs
5 reps may not seem bad but the cumulative effect sets kills. Not to mention the last set repeats with an additional 10 reps each section.
Kettlebell call out ,pax call exercises to finish. Variety of hand release merkins, swings, wood chops, etc…..
Announcements
Cheech 10k
Stride Cheech run Friday
Prayer requests
Honeybun work stuff
Brainiac our brother battling pain ,health issues
Lego, daughter seizures
Emmy doctor appt for shoulder
All spoken and unspoken from other AOs
Devo,
“It is the stuff of brothers. That’s why, as fighting God’s men, we live the language of weapons, demolitions, and one-on-one struggles with our enemy.”… read more below.
With brotherly love,
Katniss