The Core of the Matter
July 6, 2018
Black Jack Weighted AMRAP
July 6, 2018

Ladder Workout

  • When: 07/06/2018
  • Q: Brainiac
  • Pax: Jayhawk, Wheels, Ulta, Avon, Mainiac, Fetch

Warm Up: 10 big arm circles forward and backwards, 10 windmills in cadence, 10 around the clock bends right, back, left in cadence

The Thang: start at home base which was the circle of mats and weights. 40 jumping jacks, 40 bicep curls, 40 overhead tricep extensions, 40 bent over rows, ran to overhang columns to do 15 pull-ups, then 1 minute wall sit, ran back to home base then 40 squats, 40 lunges (20 each side), 40 Russian twists, 40 plank jacks, 40 flutter kicks; start over with 30 JJ, 30 bicep curls, 30 OH tricep extensions, 30 bent over rows, ran to overhang columns for 15 pull-ups, then 1 minute wall sit, ran back to home base 30 squats, 30 lunges (15 each side), 30 Russian twists, 30 plank jacks, 30 flutter kicks…we were able to do 20 of all, pull-ups stayed at 15 and the 1 minute wall sit, then 10 JJ, 10 bicep curls, 10 overhead tricep extensions, 10 bent over rows then ran to wall to do another 1 minute wall sit to finish.

Devotion: Max Lucados ‘God Will Carry You Through’

Isaiah 55:9  “As the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts.”

‘God gives us hope because He gives us Himself. He wants us to know that we are never alone.’

Through the small to the large challenges of life, remember that we never navigate alone.

Prayer requests and closing prayer.

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