Sandbag Olympic Lifting

THE SCENE:

Crisp clear skies, upper 30’s to lower 40’s

F3 WELCOME & DISCLAIMER

Done and done

WARM-O-RAMA:

The follwing in cadence:

SSH 20x

daisy pickers 15x

arm circles (forwards 10x/backwards 10x)

THA-THANG:

The goal of today’s workout was to break down the different phases and movements of olympic lifting, emphasizing technique using sandbags.

5 rounds of the following sets of exercises (30 seconds for each exercise in the set) w/ 15 sec rest between each rep

Set 1:

sandbag dead lifts w/ squats

Set 2:

sandbag high pulls w/ jungle boy squats

Set 3:

sandbag hang cleans w/ squat jumps

Set 4:

sandbag push press w/ bonnie blairs or alternating lunges

Set 5:

Put it all together to perform 10 reps of sandbag power clean w/ push press

 

MARY:
Ran out of time.

COUNT-OFF & NAME-O-RAMA:
7 ( 6 pax + 1 FNG)  FNG = Styles

CIRCLE OF TRUST/BOM:
Talked about our Lord’s

THE SCENE:
Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Insert information about the warmup.

THA-THANG:
Insert information about the workout.

MARY:
Insert information about any additional post-THANG work (if applicable).

COUNT-OFF & NAME-O-RAMA:
Insert PAX Count & FNG Name

CIRCLE OF TRUST/BOM:
Talked about our Lord’s Annunciation and how Mary’s obedience and humility changed the course of humanities salvation history.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

and how Mary’s acceptance to do God’s will change the course of humanities salvation history

MOLESKIN:
N/a

ANNOUNCEMENTS:
3rd F opportunity this Sunday 12/27 at 630 benefiting Ricky Bobby’s honoring his son Martin.  An angel in heaven always looking over and protecting his parents.