09/07/2023 - rosewater - Slow and Steady Sets & Reps

AO: Rosewater

When: 09/07/2023

QIC: Songbird


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Tex, DIY, Thriller, Trooper, RomCom, Songbird


For this “slow and steady” beatdown, I went with a more chill playlist of instrumental pieces with beats, called StreamBeats by Harris Heller.

First we stretched it out, then warmed up together, in cadence:

  • 10 windmills
  • 5 soldier kicks
  • 5 slow high-knees
  • 5 side reaches

The Thang:

Repeated each move below for 10 reps (in cadence to keep it slow and steady!), for 3 rounds, resting in between rounds.

Upper body:

Bent-over Row >> Kickback

Bicep/Reverse Curls

Alternating Hammer Curls

Upright rows

Lower body:

Slow Squats

Forward lunges (L/R)

Abs/Back, just straight recommended reps:

10 V-ups

10 Heels to the sky

15 Bird-dogs (L/R)

We stretched it out again while I shared my COT:

In line with “slow and steady,” God is teaching me about consistency, or aka faithfulness. In other words, building good daily habits and sticking to them, whether it be working out in whatever amount each day, spending devotional time with the Lord every morning, eating my vitamins and drinking my healthy morning drink, developing my vocal skills and practicing piano a little bit each day, learning Spanish on Duolingo daily, etc etc. It is sowing by faith day by day, to see and reap a harvest of fruit and health in the long game! So instead of impatiently wanting to just see results, let’s simply stay focused on FAITHFULLY SOWING DAILY!!!


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