Last week Ivan

5 men showed up for my 250 post for the year. This has been a strange year with Covid. Luckily I still was able to post 250 times with this fine group of men. You all motivate me in many ways.

EC: 500 Swings Fanny Pack, Emeril, Pikachu and Dahmer
FNGs: Nope
Warm Up:

This was last week. I’m sure we bounced and did those foot traces. Some other onnit stuff went down,.

The Workout:

The goal was 6 rounds. We did 4 rounds and 1 round of negative reps

10 Push Ups

10 Each Arm Single KB Swing High Pull

10 Push Ups

10 Each leg Figure 8 with reverse lunge opposite leg that we are figurine 8 around does the lunge

10 Push Ups

10 Each Arm Clean Twist with Press. Start movement to side where the weight is on.

10 Push Ups

10 Each Direction Halo Chest Presses

10 Bell Taps

Split Squats

10 Shoulder to Hip Taps

5 Each Arm Kettlebell windmill

When the remix of the man played we did a burpee Roma. Since the burpee record was broken this week by Alison Brown it was only fitting. She did 730 burpees in an hour. We did burpees for each time break was mentioned.

Mary:

2 rounds of 6 minute Abs. So 4 minutes

1o Second Plank
10 Second Knees to Elbows
10 Second Mountain Climbers
20 Second Hug your knees
20 Second Freddie Mercuries
20 Second Russian Twist
20 Second Bowl

Announcements:
T-Claps (Recognition):
Prayer:

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