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.
Arm circles forward for 10 IC
Arm circles back for 10 IC
High knees for 10 IC
Butt kickers for 10 IC
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.