More Swings Than a Playground

Date: 12/7/2020

AO: Heavy Metal Monday at LLP

QIC: Wapner

Warm-o-rama: SSH x 20 IC, Imperial Walkers x 20 IC, Merkins x 10 IC, Stretch OYO 1 minute

The Thang: We grabbed a kettlebell and a partner and moseyed over to the parking lot by the tennis courts for a coupon Dora. While P1 did the exercise of choice, P2 performed 20 Kettlebell swings and then they flip-flopped. Our exercises were 100 step-ups, 200 shoulder press, and 300 LBCs.

We then moseyed to the tennis courts for a 3-round Donkey Kick shuttle. P1 did kettlebell swings while P2 ran to the opposite end of the tennis courts and performed 5 donkey kicks against the fence. We performed 3 rounds with each partner flip-flopping when the other got back from the run.

We then did a 4-corners escalator. We did 4 rounds, upping the reps for each exercise by 5 reps every round. We started with 5 squats, 5 curls, 5 lunges, and 5 standing chest press.

We moseyed back to the shovel flag and circled up for a few isolation exercises. We did 1 minute of squats, 1 minute of curls (30 seconds/arm), 1 minute of shoulder press (30 seconds/arm), and 1 minute of single-leg deadlifts (30 seconds/leg).We finished by helping load our KBs into Goats truck.

COT: Please continue to pray for Seahorse’s 2.0 Blueberry as she recovers. Keep Tardy’s (Mark Anthony Mueller) family in your prayers as they grieve his passing. If you can, please contribute to the go fund me account to help defray the medical bills that have been incurred for his care. Say a few prayers for Jiffy Pop’s dad as he is recovering from knee surgery and has another surgery tomorrow. Additionally, Jiffy Pop’s brother is having knee surgery this week. Many of us are blessed beyond measure but there are still many in our country and state who are struggling with hunger, especially the elderly in rural parts of the state. There are so many options for donating for or money, so please consider living third and making a donation. Please pray for my old neighbor Mike Stophel as he grieves the loss of his wife after almost 50 years of marriage. Go ahead and save yourself some bucks by getting your Freeman Park pass now!


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