#stingray #f3capefear #f3nation
PAX: Pledge, Spin Doctor, Sparky, Offering Plate, OTC, Bogey, Wapner, Etch-A- Sketch, Bambam, Magnito, Extra Credit, 10 count, EOM
QIC : EOM
WARM-A-RAMA:
25 TEST – 5 Merkins followed by 5 second hold in the middle of point of the merkin position. Repeat 5 time (Hence 25 Test)
Side Straddle hop X40
Hill Billy X25
THE THANG
Mosey to the Pullup bars with Kettle Bells/Medicine balls carried overhead.
BICEPS/TRICEPS – 20 reps each or AMRAP – 2 rounds
B – Mixed Grip Pullups – AMRAP
T – Tricep Crunch
B – Side Lunging Bicep Curls
T – Close Grip Merkin with elbows close to sides
B – Mixed Grip Hang – ALAYC (As Long As You Can)
T – Tricep Kickbacks
B – Reverse Grip Curls
Tricep Burnout – Overhead Tricep Extention Pyramid Circle – (While standing in circle the kettlebells should be arranged as such that they progressively get heavier and then progressively get lighter. Pax will complete 20 reps in sequence. Then will pass the kettle bell to the left. Rinse and repeat until you have your original kettlebell in hand again)
Bicep Burnout – Curl Pyramid Circle – (While standing in circle the kettlebells should be arranged as such that they progressively get heavier and then progressively get lighter. Pax will complete 20 reps in sequence. Then will pass the kettle bell to the left. Rinse and repeat until you have your original kettlebell in hand again)
Mosey to the flag
Crusher Bench Press – flex those pecker muscles.
COT/ANNOUNCEMENTS/PRAYERS/PRAISES
Q Source at Ruth’s and Reflections tomorrow.
Southern Tour Ultra Saturday – All Day
Spartan Sprint in Concord NC on April 6th. Private Message EOM if you’re interested –
Prayers for EOM’s grandmother who is tired of living and would like to go to heaven and be with Jesus.