April 8, 2020 0615 hrs
VQ= Sir Wallace
PAX= Ripken, Wolverine, Trump, ChiliPepper, and Shamwow
Join Zoom Meeting
https://us04web.zoom.us/j/360795631?pwd=cGZiU0ROYTFxUEx1S3RMWEdJdFZFZz09
Meeting ID: 360 795 631
Password: 202020
F3 Core principles presumed.
warmup:
no mosey: in place at your own pace, 16 high knees, 16 buttkickers, 16 SSH, 16 jump squats, 16 mountain climbers, 16 shoulder taps, 16 heals to heaven, 16 American hammers, 16 Carolina dry docks.
Okay shake yourself loose and get ready for the Swole!
thang:
This virtual beatdown plan is made up of 9 exercises using dumbbells, try and find a comfortable weight (I used a set of 20 pounders and it was just right)… to perform 12 reps of each exercise followed by shadow boxing, then repeat for 5 supersets.
Dumbbell Squat: 12 reps
Bicep Curl: 12 reps ( with 1 second holds at the top )
Reverse Flye: 12 reps
Wide dumbbell press-up: 12 reps
Renegade Rows: 12 reps ( each arm )
Woodchop: 12 reps ( each side )
Triceps Extension: 12 reps ( each arm )
Dumbbell LBC’s: 12 reps
Overhead Press: 12 reps ( perform slowly: 3 seconds up/ 3 secs down )
*shadow box: 80 total punches ( jab, cross combo) Then repeat the entire series for a total of 5 supersets.
*total of 540 dumbbell reps and 400 punches!
cooldown:
perform at own pace 40 Freddy Mercury
COT
announcements: congrats to Trump on the New House!
praises: big thanks to all the pax for the prayers this week, super awesome!
prayers:for healing for Bubbles’ busted up foot and FIFA for restful sleep. Also, to chilipepper’s M.
May God pour out His blessings in abundance to all of you. Stay safe.