LL COOL Day

1-14-19

QIC- Special K

Location- Hugh McRae Park

Pax: 17

Krammer, Tombstone, LETC, Gerber, Jiffy pop, Seahorse, Piranha, Apenny, Bennia???, Sooner, Snap on, Wapner, Hoodie, Niles, Heinsenberg, gumbtree,

LL Cool J 50th Birthday take over of Heavy Metal Monday (warning: Explicit Lyrics)

Warmorama: Mama Said Knock you Out! Side straddle hop whole song, except for chorus. When Mama said knock you out is said, burpee

The Thang:

12 kettle bell stations:

  1. Run to end of parking lot and back
  2. V ups-25
  3. Swings
  4. Shoulder press
  5. Chest press
  6. Squat w raise onto toes
  7. Bent over rows
  8. Upward Rows
  9. Wide push ups
  10. Jump tucks
  11. Curls
  12. Skull Crushers
  13. LBCS- 25
  14. Run to end of parking lot and back

*10 reps at each station except for 2 core stations, 25 at each

Objective is to move as fast as you can thru the stations, rest/run, rinse and repeat.

Mary:

Ended workout same as the  Warmorama: Mama Said Knock you Out! Side straddle hop whole song, except for chorus. When Mama said knock you out is said, burpee

COT:

Praises to Sooner for his message on Sunday focusing on Community

Prayers for LETCs office manager for the loss of her father

 

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