Spinal Conditioning

11 PAX showed up for some spinal conditioning, at THE GOOD FIGHT today and here is how it went down.

Warm Up

SSH  –  20

Burpees – 10

Good Mornings – 20

Burpees – 10

Squats – 20

PAX mosey up to the light near Tapped and then back to shelter.

Start Kettle Bell rounds all exercises done while lifting or holding a kettle bell or other weighted object. Do a round OYO and PLANK for the six after each exercise, so that we all start together. After a full round of exercises 1-10 15 reps each, PAX Bear Crawls to the tree down by the creek and back to the shelter to do the next round with 10 reps between rep series 10 and 5 we did LUNGES to the tree and back, between the last 5 and 10 we did an INDIAN RUN around the park.

1.) KETTLEBELL SWINGS     – 15, 10, 5, 10

2.) OVERHEAD PRESS         – 15, 10, 5, 10

3.) BENT OVER ROWS         – 15, 10, 5, 10

4.) CURLS                              – 15, 10, 5, 10

5.) TRICEP EXT.                    – 15, 10, 5, 10

6.) GOBLET SQUATS            – 15, 10, 5, 10

7.) FRONT LUNGE                – 15, 10, 5, 10

8.) SIDE LUNGE                     – 15, 10, 5, 10

9.) SUMO HIGH PULL            – 15, 10, 5, 10

10.) WW1 SIT-UPS                  – 15, 10, 5, 10

Mary:

Scotty Moe – 15 FREDDIE MERCURY’S

Farmer Fan – 15 SCISSOR KICKS HORIZONTAL VERSION

Countorama, Nameorama

Prayer Requests: The suicide of 12-year old Kayla Plotzke, Cold Cut’s niece Jamie undergoing chemo and for his son David (moving out), Unspoken prayer requests.

Announcements: .Pick-up your F3 100 Posts patches from Candy Cane, Lunch at Skullery tomorrow.

Moleskin: YHC enjoyed being able to lead some great HIM’s today.

Proverbs 3:5 Trust in the LORD with all your heart and lean not on your own understanding;

2 Timothy 4:77 I have fought the good fight, I have finished the race, I have kept the faith.

Isaiah 40:30-3130 Even youths grow tired and weary, and young men stumble and fall; 31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

1 Chronicles 16:1111 Look to the LORD and his strength; seek his face always.

Spinal Tap out!