Your arms will get stronger

Date: 2/26/18

Q:Pony Express

# of pax: 12

Pax: Gravity, Escobar, Mr. Kotter, LETC, Trump, Mayhem, Dixie Chick, Brady, Deputy Dawg, The Adjuster, Mr. T

Warm up: SSH x 20 IC

.                  Windmill x 20 IC

.                  Cottonpickers x 20 IC

THE THANG:

Curl/press 10 reps reverse lunge 10 reps for 5 sets

Upright rows 20 reps tricep extensions  20 reps for 5 sets

4 corners: 1 air squats 20 reps, 2 merkins 15 reps, 3 kettlebell v ups 10 reps, 4 flutterkicks 20 reps for 3 sets.

25 kettlebell swings

8 minutes of pax assisted  DORA: Oblique crunches, Alabama ass kickers, box cutters, and plank for a very long time.

COT:

Prayers for Mr. T’s Uncle and cousin, and George Perkins family. Mr. Kotter announced Hoggard is asking for dress clothes donations for people in need that are getting back in the workforce.

Thanks for the opportunity to lead.

Pony Express out.

 

 

 

 

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