Post Superbowl/JT concert/This is Us WO

Southpaw’s Deck of Cards
February 5, 2018
Rebel Run: training season!
February 5, 2018

Post Superbowl/JT concert/This is Us WO

  • When: 02/05/2018
  • Q: Tigress
  • Pax: Bomber, Bracket, Bling, Herkie, Lois Lane, Flossy, Hershey, Tigress

8 pax showed up and showed out for a tabata style wo.  We had some new and oldies blaring to add that extra motivation.  4 am came fast, and some ran prior to wo.

Warm up

Arm circles forward for 10 IC

Arm circles back for 10 IC

High knees  for  10 IC

Butt  kickers  for 10 IC

The Thang

13 stations  tabata style.  40 seconds on and 10 seconds to get to the next station

Station 1 – tricep extension with kettle bell

Station 2 – curtsey lunges

Station 3 – Kettle bell swings

Station 4 – Wall Sit

Station 5 – Renegade rows with weights

Station 6 – Sumo squat with calf raise

Station 7 – Lateral raise with weights

Station 8 – Russian twists

Station 9 – Walking lunges with our without weight with a side twist

Station 10 – In and out on agility ladder

Station 11 – Dead lift with weights

Station 12 – Plank taps

Station 13 – Penguins

Devotion:  In honor of Superbowl weekend, it was laid on my heart about the things we celebrate, argue about, post publicly on social media.  Do we do these things for our Savior ?

Prayer requests- health and sanity for Bomber and her family as they fight the flu.

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