You Can Ring My Bell

When: 2019/07/10
Weather: 76 and Muggy
QIC: Yo – Gi
Pax: Boone’s Farm, Belding, Big Worm, Gov’na, Pinto, Thriller

***YHC got an early warm up by taking a quick 2mi pre-run trip prior to setting up the AO with all the “bells & whistles” and of course tires.


Warmorama
:

Fwd arm circles x10 IC
Rev arm circles x10 IC
Overhead air presses x10 IC
Fwd claps x10 IC
Fonzy’s x10 IC
Squats x10 IC
Shoulder taps x20 IC
Plankorama

Thang 1: Divide the PAX into 2 groups. There was an uneven number so group two always had 2 PAX performing the same exercises at once. Partner(s)-A moseys to the picnic tables and performs 5 pullups. Partner(s) B performs KB swings and Partner(s) C performs merkins. The timekeeper is the person performing the pull-ups. Once the individual is done performing pull-ups then he rejoins the group and everyone rotates to the next exercise station. 3 Rounds.

Thang 2: Tires & Bells – Mosey to the left outside of the baseball field with KBs in hand. 3 Rounds per PAX. PAX lined up side by side in a single line. 2 Pax sprint down to the tires (30yds away) perform 3 flips and sprint back and rotate. Meanwhile the remaining PAX are performing the called KB exercise.
Called KB exercises
KB swings
Goblet Squats
Curls
Overhead chest press
Flutters with KBs overhead
One handed KB swing

Thang 3: Tires & Bells Pt 2 – Mosey to the left outside of the baseball field with KBs in hand. 2 Rounds per PAX. PAX lined up side by side in a single line. 2 Pax sprint down to the tires (30yds away) perform 2 flips while jumping in and over the tire after each flip and then back pedal back to the starting point and rotate. Meanwhile the remaining PAX are performing the called KB exercise.
Called KB exercises
KB swings
Russian Twist
One handed KB swing

Mosey to the tennis court wall and 30 sec wall sit for the 6.

Thang 4: Partner Up – 3 Rounds. Partner A performs overhead carry from the wall to the end of the pavement while Partner B holds balls to the wall stance until Partner A returns. Flapjack!

Called some Mary to finish up.

Prayer Requests – Prayers for SPAM who had a cardiac event on Tuesday. Prayers for Thriller’s stepdad who will be undergoing procedures within the next few weeks.

Praises – Praises for YHC’s wife for receiving a clean bill of health on her biopsy results. Praises to all of the children who are giving their hearts to Christ during the various VBS services.

BOM led by Yogi

Pledge!

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a website or blog at WordPress.com

Up ↑

%d bloggers like this: