Saturday Morning Surprise
February 5, 2018
Pyramid of Pain
February 5, 2018

Thighs Before Fries & Beast-Mode Biceps

  • When: 02/05/2018
  • Q: Java Mama
  • Pax: Java Mama, Vino, Free Fallin', Chicken Leg, Premium, Hot Tamale

(This workout is adapted from FitGirls’ Intercession)


Warm Up

  • Arm Circles (forward, back)
  • Marching in place

The Thang

Set 1

  • 30-second plank
  • 10 plank shoulder taps (per side)
  • 15 glute bridges
  • 15 squats
  • 15 Sumo squats
  • 20 mermaid squats
  • 10 mountain climbers
  • Run around parking lot

Set 2

  • 15 jump squats
  • 40 walking lunges (20 away from circle, 20 back)
  • 16 curtsy lunges (because it has to be even!)
  • 10 single leg bridges (per side)
  • 20 glute bridges

Set 3

  • 5 pushups
  • 30-second forearm plank
  • 30 mountain climbers
  • 10 jump squats
  • 5 pushups
  • 10 hillbilly crunches

Set 4

  • 15 side lunges (per side)
  • 30-second high knees
  • 15 donkey kicks (per side)
  • 30-second plank
  • 30 flutter kicks
  • 10 10-second leg lowers

Set 5

  • 20 tricep dips
  • 15 jump squats
  • 20 walking lunges (10 away from circle, 10 back)
  • 15 standing crunches (per side_
  • 10 pushups
  • 20 V-ups
  • 15 forward leg circles, right
  • 15 reverse leg circles, right
  • 15 forward leg circles, left
  • 15 reverse leg circles, left

Prayer Requests

Devo (from Jesus Calling)

Seek my face, and you will find not only my presence but also my peace. To receive my peace, you must change your grasping, controlling stance to one of openness and trust. The only thng you can grasp without damaging your soul is my hand. Ask my spirit within you to order your day and control your thoughts, for the mind controlled by the spirit is life and peace.

You can have as much of me and my peace as you want, through thousands of correct choices each day. The most persistent choice you face is whether to trust me or to worry. You will never run out of things to worry about, but you can choose to trust me no matter what. I am an ever-present help in trouble. Trust me, thought the earth give way and the mountains fall into the heart of the sea.

“…The mind governed by the Spirit is life and peace.” (Romans 8:6)

“God is our refuge and strength, an ever-present help in time of trouble. Therefore, we will not fear though the earth give way and the mountains fall into the sea.” (Psalm 46:1-2)



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