Backblast: 12/16/19 – Feats of Strength

After @Blue Hen provided an almost correct F3 purposed and disclaimer he lead us to the Cul-de-Sac for WAR.  

See @Blue Hen backblast for Red, White, & Boom Thang.

23 PAX (Sludge, Checkbook, Red Hot, Water Wings, Elaine, Q- Blue Hen, Crankbait, Sprinkler, Crawdaddy, Dr. Evil, Boones Farm, Deliverance, Bambi, Kay, Shear Con, Lovie, Dean, Duvet, Mulligan, FNG- Miracle now know as Testimony, Jane, Tarde & Q- Flounder) came out to start the week on a good note.

Feats of Strength workout went like this: 10 stations (3 sets) 45 seconds of high intensity work with 15 seconds of rest between stations.

Station 1 – Ab Wheel

Station 2 – Dips

Station 3 – Single Leg Step-ups w/Knee Raise (10lb Dumbbells)

Station 4 – Alt. Squat to Overhead Press (25lb Kettlebell)

Station 5 – Curls w/ Milk Jugs (in honor of @FloRida)

Station 6 – Goblet Farmers Carry (35lb Dumbbell) (Length of court & back)

Station 7 – Arnold Press (15lb Dumbbells)

Station 8 – Merkin – T (Alt) (15lb Dumbbells)

Station 9 – Rocky Balboa w/ Alt Punch (Tire)

Station 10 – Kettlebell Rows (30lb Kettlebell)

Mary – 20 dying Cockroach, 20 LBC’s, Superman, 20 American Hammers

Prayer concerns –

  1. FloRida surgery today.
  2. Continue to pray for Kalin and the Riley family as she continues treatment for eating disorder.

Announcement

  1. Crankbait collecting clothes for the homeless. Coats, socks, backpacks, blankets, etc are good items to donate.  Shear Con has volunteered to help deliver clothing on Christmas Eve morning. Anyone wanting to help is welcome.

Jane took us out.

Thanks for letting me lead! Hope the Feats of Strength guys got enough shoulder work in.