- When: 02/12/2022
- QIC: Slim Jim
- Pax: Breezy (Gorham), Cold-Cut (DOUBLE RESPECT), G String, Giuliani (RESPECT), Mr. Belding (DOUBLE RESPECT), Quick Shot, Slim Jim (DOUBLE RESPECT)
Pledge, Welcome & Disclaimer
Warmup:
Run around the building
Thang:
- 20 Cannonball squats
- 20 Deadlift, clean, squat, press
- 20 Lawnmower Rows
- 20 Russian Swings
- 20 High pulls
- 20 v-ups
- 20 sit-up KB push
- 20 KB American Hammers
- 20 KB curls
- 20 behind your head/neck tricep extensions
- 20 plank KB cross overs.
- 20 lunges
- Bear crawl with KB
- Pair-up – One PAX exercises with Russian Swings, while the second PAX runs to the building and back for a total of 300 swings
- Same partner do catch me if you can with 2 KBs running the track. When caught do 5 burpees.
- Mary lead by Pax
Thanks to Quick Shot for his help!
Prayer request:
Injured and sick PAX.
Leaders of our nation, state & city.
Announcements
See website
Thanks for the opportunity to lead.
Always take the High Road.
Slim Jim
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