January 6th, 2021 By Antonio Nunes

Cold morning and lots of chatter this morning, we were all in a talking mood, lots of jokes about Porto’s arm and his shingles shot but he did not care lol ..Of course our fearless leader (Hop_hunter) pulls in exactly at 5:30 but he made it. Here is how it went.

WARM-O-RAMA:…

SSH, penny pickers,  windmills, lbc’s

THA-THANG:

“Alarm” sets (arms, legs, abs, “r” exercise, “m” exercise)- done back to back OYO.

Alarm 1- 30 reps x 2

• Carolina dry dock
• Lunges
• LBCs
• Mountain climbers
• Run around the building

Alarm 2- 40 reps each with coupon X2

• Overhead press
• Squat
• Heavy Freddies
• Upright Rows
• Run around the building

Alarm 3- 30 reps each with coupon X2

• Colt 45s…needed to explain and demonstrate twice…but we finally got it right 🙂
• Bolt 45s…
• American hammers
• Front raises
• Merkins- alternating hands on the coupon
• Run around the building

MARY:

Floaters, LBC’s, pretzel crunches

Announcements: upcoming Afton challenge

Prayer requests: Prayers for Opie’s family and for all, thanked God for all our blessings.

Thank you for coming out and playing along…always a pleasure to serve you.

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