The Anvil’s HIM were glad to see Runoff come rolling up on this fine 65 degree morning to join Grasspatch, Wonton, and me just in time to announce the one minute warning. Today’s focus was on our biceps and primarily back muscles. We implemented several seldom done exercises to accomplish this goal.
Date of Beatdown: 02/10/2019
Name-O-Rama: Wonton, Grasspatch, Runoff, and Good Cents (QIC)
Warm-Up-Gig: A quick welcome, count, and disclaimer was given before moving to our new warm up station. We were introduced to Snake Mountain (running up, down, and across 14 sets of stairs) before reaching our destination in the school courtyard. There we did 15 IC LBACs (frontwards and backwards), bent over seal claps, TTT, and The Sprinkler (a simple, yet effective back stretch).
The Thang That Surely Happened: Now for the real work out, which included three stations of 35 & 40 pound dumbbells.
1st set - Three stations of Dumbbell Rows, with Snake Mtn as the pacer
2nd set - Three stations of Bicep Curls, with Snake Mtn as the pacer
3rd set - 1st station was Reverse Hyperextension Holds, 2nd station was Twisters with light weights, 3rd station was Reverse Hyperextensions, and the pacer was 50 yard Toy Soldiers
4th set - 1st station was Renegade Rows, 2nd was Twisting Plank, 3rd was Renegade Rows again, and the pacer was 50 In & Out Sit-Ups
To close, we did 25 IC Big Boy Sit-Ups.
Circle of Trust: Count-O-Rama & Name-O-Rama
Announcements & Prayer Requests were given
Moleskin: Proverbs 3:5 Trust in the Lord with all thine heart; and lean not unto thine own understanding.
Even though we may not understand, we can always trust our Most High Savior.
Submitted by:
Good Cents
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