February 23, 2017
Batcave PB: Ms. C & Ms. Firecracker invite you & your weights to a Garden Party
February 23, 2017

Blest Be the Tie That Binds

  • When: 02/20/2017
  • Q: Slim
  • Pax: Slim, Urkel, Twinkle Toes, Hooty Hoo, Spike, Flossie, Pilgrim, Stitches, Oasis, Propane, Rooster

12 Early Birds came out for a full body workout this lovely morning!


WU: (30 sec. each)


Lunge to the right

Lunge to the left

Touch your toes and hold

Grab your ankles and hold

Large Arm Circles F/B




(Along the curb)


10 Offset Push-ups with right hand on curb

10 Tricep Dips

10 Offset Push-ups with left hand on curb

10 Tricep Dips

*Rinse and Repeat X3*


Line Up On the Sidewalk (Facing the Parking Lot)


10 Russian Twists with Kettle Bell/Weights

Run to Cone 1 (25 yards)

Walk Lunge Back to Sidewalk

10 Russian Twists

Run to Cone 2 (50 yards)

Low Squat Side Walk Back to Sidewalk

10 Russian Twists

Run to Cone 3 (75 yards)

Running Butt Kicks Back to Sidewalk


*Rinse and Repeat for 25 Minutes*


1 Minute Plank Hold

1 Minute Flutter Kicks

1 Minute Bicycle Crunches



Blest Be the Tie That Binds


Blest be the tie that binds
Our hearts in Christian love;
The fellowship of kindred minds
Is like to that above.

Before our Father’s throne
We pour our ardent prayers;
Our fears, our hopes, our aims are one
Our comforts and our cares.

We share each other’s woes,
Our mutual burdens bear;
And often for each other flows
The sympathizing tear.

When we asunder part,
It gives us inward pain;
But we shall still be joined in heart,
And hope to meet again.

This glorious hope revives
Our courage by the way;
While each in expectation lives,
And longs to see the day.

From sorrow, toil and pain,
And sin, we shall be free,
And perfect love and friendship reign
Through all eternity.


This is what FiA means to me!!!!!




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