ABsolutely fABulous tABata kettlebell workout

The early bird gets the worm!
April 21, 2017
Pre-Blast Waxhaw Launch on Saturday
April 21, 2017

ABsolutely fABulous tABata kettlebell workout

  • When: 04/21/2017
  • Q: Hot Lips
  • Pax: Captain, Olaf, Hot Lips, Glee, Pyro, Bullseye, Upstream, Coop, Snips, Roadie, Shadow, Papermate, FNG Survivor, Caboose, Nike (respect), Wolfpack, Scoops, Boomerang, Huron, Lobstah, Bunsen, FNG Stitch (respect), Scratch (respect), Wilson

I normally attempt to target one specific body part and work it until everyone thanks me for it for the next several days, but since the Heart & Sole race is tomorrow, I figured I had better mix it up a bit.  Pyro and Bullseye hit our upper body and lower body pretty hard earlier in the week so I thought it would be best to work on those ABS this fABulous Friday during our kettlebell workout.  I threw in some new moves and these girls picked right up and rolled with it. Not much mumblechatter for such a large group this morning so either everyone was still asleep or they were too busy concentrating on their form and breathing to talk smack……OR perhaps they were trying to behave for our 2 FNGs??  24 bells were swinging for over 30 minutes and NOONE dropped one–not even once– they know the Hot Lips rule and the penalty of 5 burpees for every loose bell!! I was kinda disappointed 🙁


Breezy and 68 degrees.  Just perfect if you ask me!


Everything in 5’s

March in place IC
Jog in place IC
Butt kicks IC
High knees IC
1-2-3 Heismans IC
Oompah Loompahs IC
LAC each way IC
BAC each way IC
Michael Phelps IC
Full swings 5 total
Goblet squats 5 totalWarm-Up – Everything in 5’s

The Thang:

Tabatas 35s/15s with 60s rest between each round
Round 1:
*Side bends
Russian swings (with punch out)
Figure 8s
Sumo squat hold with high pulls
*Renegade rows
*Bicep curls (can use 2 arms together or do each arm separately)


Round 2:
*Knee drivers
*Single arm swings (can alternate throughout or switch at the half)
Deck squats
*Single leg dead lifts
Round 3:
Weighted sit-ups straight leg
Triceps extensions
Russian twists
Alternating reverse lunges
Seated pass unders
Wall sit holding bell


Round 4:
*Around the worlds
*Staggered push ups
Over the rainbows
Hollow body holds
*Bent over rows

Bonus:  Partner Russian Twists

*Switch side/direction at midway whistle

COT, Count-o-Rama, Name-o-Rama

Welcome 2 FNGs- Monekia (Survivor) and Janet (Stitch)

Prayer requests: Huron’s surgery on Monday and Soul Food’s headaches






Today’s Reading: 1 Corinthians 6

1 Corinthians 6:19-20 (NIV) “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.”

For years, I cringed every time I read our key verse about honoring God with my body and it being the temple of the Holy Spirit.

I wanted to please God. But did it have to be with my body?

Then I found the most interesting story in the Old Testament about how serious God is about people taking care of the temple entrusted to them. I want to share it with you today because I think it will help us better understand how to walk out Paul’s admonition to fully honor God with our bodies.

Before the Holy Spirit was given to us and our bodies became the temple, there were physical locations for the Spirit of God to dwell. In Haggai 1, God’s people had returned from being in exile in Babylon. One of the first things they set out to do was rebuild the temple.

They started with great enthusiasm and wonderful intentions but slowly slipped back into complacency and eventually stopped their work on the temple altogether. Other things seemed to be higher priorities, more urgent and more appealing to work on. Haggai 1:2-8 says:

“This is what the LORD Almighty says: ‘These people say, “The time has not yet come to rebuild the LORD’s house.”’ Then the word of the LORD came through the prophet Haggai: ‘Is it a time for you yourselves to be living in your paneled houses, while this house remains a ruin?’ Now this is what the LORD Almighty says: ‘Give careful thought to your ways. You have planted much, but have harvested little. You eat, but never have enough. You drink, but never have your fill. You put on clothes, but are not warm. You earn wages, only to put them in a purse with holes in it.’ This is what the LORD Almighty says: ‘Give careful thought to your ways. Go up into the mountains and bring down timber and build my house, so that I may take pleasure in it and be honored,’ says the LORD.”

Oh, this reminds me just how divided my heart can be when it comes to taking care of my body—God’s temple.

Like the Jewish people, I could easily say, “I’m not in a season where it’s feasible to take care of my body. I just can’t find the time between the kids, my work responsibilities, running a home, paying the bills and all the day-to-day activities.”

However, if I am really honest, I make time for what I want to make time for.

Just the same, the Jews who returned from Babylon obviously had time to do things they really wanted to do as well. They found the time and energy to put paneling up in their own homes while ignoring the home of the Lord.

So, where’s the hope?

I found it in the challenge the Lord issues in Haggai 1:7“Give careful thought to your ways.” 

Haggai 1:8 says, “Go up into the mountains.” In other words, escape the ruts of my same old patterns by heading onward and upward. Give careful thought to each decision I make from here.

I realized each decision mattered. Especially in light of the fact that this body isn’t even my own. Jesus paid a very high price to make me His—sacrificing His body for the whole of my life.

So, I started waking up each day and lifting up my willingness to head in a new direction to the Lord. As I took positive steps, the Lord strengthened my heart day by day.

One good decision turned into two, turned into three and eventually turned into victory.

Slowly, I rebuilt my temple and learned to honor God with my body. Me. The girl who used to cringe at the thought of our key verse. Sweet sister, if I can do it, I truly believe that you can too. I’m praying for you and cheering you on from here!

Prayer: Dear Lord, I want to honor You with my body and my life. I commit to make good decisions that will lead me into a better place with my struggles. In Jesus’ name, amen.


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