BALL ROOM WORKOUT 8.29.17

Little baby arm circles 10 IC

Windmill 10 IC

Low slow squat 10 IC

Mosey to the bridge

Irkin then inch worm to the right to the end

Dip then crab craw back to the center

Meet back in the middle talk about spiritual discipline

Secrecy: not making our good deeds known, let god take receive attention. This is something i have been trying to work on and not to boast about what i have done but to allow him to receive the glory

Submission: to allow gods will to free us of our burdens & cares so we can follow Jesus. My testimony was when my daughter was diagnosed with cancer i gave it all to him and the worry and stress was gone something amazing.

Soul Friendship: engaging with fellow disciples of Jesus in prayerful conversation or spiritual practices. A great example is wet stone partner and i encourage you to be a part of that program

Mosey to the wall and stairs

Peoples chair with some arm straight out, overhead pumps 2 teams

1 from each team runs up the steps and back down

Feel the burn

Mosey to the left side of the school to open parking lot

2 teams, 1 team runs together around the parking lot while team 2 preforms exercise till the 6 is back then team 2 runs

CDD

Fire hydrants left leg (lift your leg up like a dog pees on a fire hydrant) thanks to my ST. Simmons brothers for that one

Fire hydrants right leg

Worse worse worse LBC ( start in LBC position right elbow to left knee then right elbow to left elbow to right knee then preform crunch) now you know how it got its name, thanks to my ST. Simmons brothers for that one too

Plank jacks

Bomb jacks

Calf raises

Next came a little word on self-discipline

Self-discipline: the ability to control one’s feelings & overcome one’s weakness. This one I struggle with especially sweets in the house I lack this and need to improve on it.

Will Power: control exerted to something or to restrain and impulse. I have taking on the Ragnar this year which a year ago I would have said you are crazy if you think I am going to attempt that. My mind set now is I am going to crush this race with my fellow brothers. So Saturday rolled around I choose not to stay and watch the fight that was so hyped up but to wake up and run at 5:45 in the morning to train for this race. Mind over matter

Determination: firmness of purpose

Mosey to cot

For some AB Lab

Start with American hammers IC

LBC IC

Freddy Mecury IC

LBC IC TCLAPS to the FNG (PSYCHO) perfect cadence count

22 at the BALLROOM

1 FNG (psycho)

Announcements

Prayers and praises

Nam-O-Rama

As always a pleasure to lead a great group of HIMS

Fantastic work gentlemen