***Posted on behalf of Dominion
13 PAX get better without a reduction of rates.
Conditions: Upper 70’s and 1000% Humidity
2 min warning, 1 min warning, Intro/Disclaimer, Not A Professional, No FNGs, Prayer
The Thang:
Mosey
SSH IC x15
TTT IC x15
LBAC IC x15
Michael Phelps IC x15
5 burpees OYO
Grab blocks
Go to bus loops and announce no reduction in reps today only – 25 reps at each station
4 Stations Rotation
Block Station:
Rotate exercises on each lap
Backwards jog to station 2 each time
Lap 1 OH press x25
Lap 2 Triceps x25
Lap 3 CFG x25
Lap 4 Kettlebell swings x25
LBC Station: x 25 each lap
Bear Crawl to station 3
Squat Station x 25 each lap
Sideways hop to station 4
Merkins Station x 25 each lap
Mosey back to station 1 and start next exercise
Plank
Return blocks and mosey to grassy area
Jane Fonda’s IC (both legs) x15/10/10
Iron Cross OYO (Wee Wee Shout Out) x25
Flutter Kicks OYO (Drysdale Shout Out ) x25
BB Sit Up OYO(Rec Shout Out) x 25
Recover/Mosey to flag
COT/BOM/Prayer
Announcements:
Hollow This Saturday
Northside Baptist 5K September 8 7:30 – Missionaries in other countries
BRR Sept 8 also
Sweet Baby O 5K first Saturday in August 4
Stomp the Swamp 5K last Saturday in August 25
Second F Event – Thirsty Thursday; Krafty Draft (Charter Oak Rd) – August 16
Prayer Requests:
Pole Dances’ Mom (Ms. Cade Coker)
The Williams Family
Eisenberg
Unspoken