12 PAX were asking your QIC this heavy thursday. Many reps… not so much variation on exercises.
Warm-up: SSH 20x, Good Morning 10x, Windmills 10x, Imperial Walker 10x, Fazio ACs 10x, Reverse 10x
Tha thang’: Pair up, 6 stations. 2 exercises per station. Complete your rep count and switch with your partner. Move to the next rep count once both of you have completed both exercises. Rep count per exercise as follows 10x, 9x, 8x… 1x, 11x. Rotate Stations.
1: Merkins with a Ruck / Curls
2: 55Lb kettle bell Goblet Squats / Man-makers
3: Overhead press / Merkins
4: 35Lb kettle bell shoulder presses / Man-makers
5: Dead lift / Hindu Merkins
6: Curls / 45lb Plate tricep extensions
With several minutes remaining, we attacked some Merry: Reverse LBC 20x, 6″ Leg Holds 20 count- HOLD IT- High slope flutter kicks 20x – HOLD IT – Windshield Wipers 20x
Moleskin: As yesterday was ash Wednesday: Remember that we are all sinners (you are not generally good) by nature and choice and that sin is weighty even though it is paid for because death was the penalty that was paid for it. Die to yourself and your sin through reliance on Christ.
Announcements: Sign up for the arena. Pray for Dufesne. Raleigh Brewing company fellowship this 3/13 @ 6pm.
