07/10/2024 - rosewater - Weight training Beatdown – Arms & Legs!

AO: Rosewater

When: 07/10/2024

QIC: Songbird


Number of Pax: 2

Number of FNGS: 0

Pax Names:

Romcom, Songbird


Only 2 PAX at Rosewater today, but 2 PAX STRONG!!πŸ’ͺ🏼πŸ’ͺ🏼 Grateful to Romcom for joining me this am, and enjoyed working our bodies hard as the sun rose and a family dance party playlist played!

First we stretched it out with:

  • Good Mornings to wide open arms, repeated
  • Squat to side bend, alternating to each side
  • Squat to twist with raised straight arms to both sides, palms facing up, twisting both directions

Then warmed up with:

  • hi-knees
  • butt-kicks

The Thang:
Each exercise, 6 reps, 3x


  • Hammer curls
  • Tricep curls
  • Overhead presses
  • Tricep kickbacks
  • Reverse flys


  • Forward lunges
  • Side lunges
  • Curtsy lunges
  • Pendulum squats
  • Calf raises

Ab-o-Rama – 10 of every ab exercise chosen by PAX


A few Fear of the Lord verses in Proverbs, to remind us what it looks like, and all the good promises when we fear and honor the Lord and His ways!!


The fear of the LORD is hatred of evil. Pride and arrogance and the way of evil and perverted speech I hate.


The fear of the LORD prolongs life, but the years of the wicked will be short.


In the fear of the LORD one has strong confidence, and his children will have a refuge.


The fear of the LORD leads to life, and whoever has it rests satisfied; he will not be visited by harm. to life, and whoever has it rests satisfied; he will not be visited by harm.


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