Five Man Bell Choir

  • Workout Date - 10/18/2019
  • Q In Charge - @F3_Cheese_Steak
  • The PAX - Cockpit, Swamp Guinea, Pinetar, Officer Poncherello
  • AO - Pitchfork

43 degrees . . . everyone had long pants

Mission / disclaimer

Church lady Lap (didn’t work)

 

WARM UP

SSH

Hillbilly two-step

Through the tunnel

Arm circles

Popeye Punches

 

MAIN THANG

Shoulder shrug  x15

Kneeling Captured curl DC x10; x10; x5

Bent over flyes DC x10

BBSU DC x10

Plank w/ individual Merkins, sequential x5 (repeat)

Mountain Climbers DC x15

Overhead press DC x10; x10; x5

Goblet Squat DC x10

Triceps press DC x10; x10; x5

Bent over row-Right arm – DC x20

Bent over row-Left – DC x20

 

(Lap)

 

Standing hammer curl DC x10; x5

Altng front deltoid press DC x10

Rev LBCs DC x30

Prone bench press DC x10; x10; x5

Prone triceps press DC x10; x10; x5

Plank Jacks DC x30

Side prone flyes DC x10

Merkin row-alt R&L DC x 15 each side

Rev Lunge SC OYO x10

Standing side raise DC x10

 

MARY

American hammers (1 BB) DC x20

Heavy Metal Monkey Humpers (w/2 bells on flank) DC x10

Flutters DC x30

 

CIRCLE OF TRUST:

Announcements:

F3 Vulcan (Q-Source) tomorrow at coffee shop after 0600 Pitchfork WO

Prayer Requests:

Peekaboo traveling . . . health for F-I-L

Pinetar for work situation

Leave a Reply