On a perfect Thursday morning 22 PAX including YHC took on the Sweat Angel weights only (running not allowed) workout. Here’s how it went down:
- Imperial Walker x 15IC
- Sun Gods x 20IC ea direction
- Don Quixote x 15IC
- Toy Soldier x 10IC
- Spine Stretch x 30 seconds ea. direction
Cycle through sets of 3 exercises 3 times and then a core exercise before moving to the next section of 3 different exercises.
- Circuit 1 (3 Sets)
- Overhead Press x 12 ea. arm
- Bent Row x 12 ea. arm
- Goblet Squat x 20
- Core – WWI Sit-up with Weight x 20
- Circuit 2 (3 Sets)
- Bicep Curl x 12 ea. arm
- Lateral Raise x 12 ea. arm
- Lt, Dan’s x 10
- Core – V-Core Hold for 90 seconds
- Circuit 3 (3 Sets)
- Tricep Kickback x 12 ea. arm
- Table Press x 12 ea. arm
- AL Gore x 90 seconds
- Core – American Hammer w/ Weight x 30IC
- Super Set
- Overhead Press x 10 ea. arm
- Bicep Curl x 10 ea. arm
- Bent Row x 10 ea. arm
- WWI Sit-up with Weight x 20IC
- Big Mitt – Starting Monday at Muirs Chapel Methodist Church – BSF (Bible Study Fellowship) for men. Starts at 6:55 p.m. and goes to 8:55 p.m. Daycare drop off available at the church for kids if needed.
- J Love – starting tomorrow at the SEARCH Office between Moe’s off Battleground – F3 Bible Study runs from 12:00 – 12:45 p.m. The plan is go through the Bible over a 2 year period taking time to grow in the word. Bring your lunch with you.
- Hitman – thanked the entire Natville F3 PAX for their prayers as he went through emergency surgery and is now feeling much better
- RIP – asked for prayers as he has a minor surgery next Tuesday
- Missed seeing some of the regulars Bodett, Snookie, and our leader of this AO – Long Time
- Great seeing Hitman back out in the gloom
- TClaps Fannie for extra credit running prior to the workout
- Thanks to Big Mitt, Drago, Poehler, JLove, and Stage Fright for helping YHC with some rep counts.
- Great seeing Virus out in the gloom getting the Knee back in top shape
- Thanks Jitter Bug for taking the weights to be used for Lunatic Fringe tomorrow
- TClaps to the entire group of 22 for a great effort this morning
COT – Fannie took us out! Thanks for the good word to get our day started.
As always a complete honor to serve a great group of guys
PAX: Drago, Paula Dean, Lightyear, Poehler, Hitman, Flapjack, Stage Fright, RIP, On Time, Jordache, Virus, Face Plant, Pinto, Golden Corral, Fannie, Bundle, Play Dough, Jitter Bug, Bed Bug, Big Mitt, J Love, Sacked