BIG Guns and Moobs

#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  Image result for southern tour ultra 2019

Spartan Sprint in Concord NC on April 6th.  Private Message EOM if you’re interested –

Image result for spartan race

Prayers for EOM’s grandmother who is tired of living and would like to go to heaven and be with Jesus.

 

 

 

 

 

 

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