07/10/2024 - rosewater - Weight training Beatdown – Arms & Legs!
AO: Rosewater
When: 07/10/2024
QIC: Songbird
PAX:
Number of Pax: 2
Number of FNGS: 0
Pax Names:
Romcom, Songbird
BackBlast:
Only 2 PAX at Rosewater today, but 2 PAX STRONG!!💪🏼💪🏼 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
(Arms)
- Hammer curls
- Tricep curls
- Overhead presses
- Tricep kickbacks
- Reverse flys
(Legs)
- Forward lunges
- Side lunges
- Curtsy lunges
- Pendulum squats
- Calf raises
Ab-o-Rama – 10 of every ab exercise chosen by PAX
COT:
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!!
8:13
The fear of the LORD is hatred of evil. Pride and arrogance and the way of evil and perverted speech I hate.
10:27
The fear of the LORD prolongs life, but the years of the wicked will be short.
14:26
In the fear of the LORD one has strong confidence, and his children will have a refuge.
19:23
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.
