BB: IronMaiden- Stay warm out there!
January 11, 2019
Sweet 16 (OTB Workout)
January 11, 2019

27 Degrees Hot!

  • When: 01/11/2019
  • Q: Pixel
  • Pax: Bella, Recess, Bank You Ma'am, Squints, Kinetic, Napa, Peanuts, Hammer, B.B., Model T, Pixel

Brrrrrr! When Model T said she’s going to wear long underwear, I checked the weather and set out my warmest gear. Cold + weights = not fun for fingers.  So I thought,  if we get too cold, we’ll just do more suicides! It turns out, a good sweat can be broken in 27 degrees F!

WU: 

15 cadence count Jumping jacks

15 Arm circles

8 Hurdles (backwards, forwards, each leg)

15 Side lunge with hops

 

PART 1 – 21-15-9 Dumbbell Workout

21 Single-arm dumbbell snatches, 10 burpees w/ side jump over the dumbbell

15 Single-arm dumbbell snatches, 10 burpees w/ side jump over the dumbbell

9 Single-arm dumbbell snatches, 10 burpees w/ side jump over the dumbbell

 

PART 2 – Jog to picnic tables with weight

21 Bulgarian split squats on picnic tables

15 raised pushups on picnic tables

9 plank with rows (weighted)

(Repeat 2x)

 

PART 3

2x Suicides in parking lot

 

PART 4 – 21 -15-9 Weighted Abs

Russian twists 

Little Baby Crunches

Bicycles

(repeat 2x)

Ring of Fire – plank & plank ups

Ring of Fire – Calf raises & Squats with weights

 

PRAISES/PRAYERS:

Bank You Ma’am – friend, Ashley, is affected by the shut down especially after just purchasing a house.

Squints – Pray for stability, love & support for friend’s daughter who is pregnant.

Kinetic – 13 year old son is transitioning to homeschool and dealing with some grief/depression.

B.B. – daughter is homesick and not sleeping well.

Pixel – please pray for healing (or next steps) for my neck injury as I’m experiencing some nerve pain and trouble sleeping.

Also pray for:

Patagonia’s Ankle

Felix – PT

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