Honor to lead on my final day of my #SpitzArmy Challenge. I was really spaced the whole time I led this workout. However I wanted to bring a little something for the awesome guys of The Fort. I got some, “I should have gone to Slow Burn” which is always a good sign.

Warm-up
Quick Mosey up the large hill and back by Bob Jones. Most people regretted it, hey gotta BRR somehow.

The Thang
20 reps Right arm swing
20 reps Left arm swing
20 overhead presses

Moroccan Night Clubs 25

Right 1 arm squat presses 1 arm out 20 squat
20 Lunges KettleBell pass between Legs
Left 1 arm squat presses 1 arm out 20 squat
20 Lunges pass between both legs

20 Moroccan Night Clubs

20 Chest Presses Forward
20 Chest Presses right
20 Chest Presses left
20 Downward Chest presses

10 Moroccan Night Clubs

15 Chest Presses Forward
15 Chest Presses right
15 Chest Presses left
15 Downward Chest presses

Stretch

10 Chest Presses Up
10 Chest Presses right
10 Chest Presses left
10 Downward Chest presses

20 Overhead Presses
20 Squat Arms Air Presses
20 Overhead Presses
20 Squat Arms Air Presses

20 Kettlebell knee to right elbow crunch
Stretch
20 Kettlebell knee to left elbow crunch

Start with 10 Reps at one side of the parking lot 1 at the Other side. Increase Goblet, decrease Swing.
10 Kettle bell swing
1 goblet squat

Time left to spare:
20 Skull Crushers
20 Sitting Right Arm Presses
20 Sitting Left Arm Presses
20 Skull Crushers

COT

I spoke to the story of Joseph and the trials his brothers put him through selling him into slavery and how through the lord he came through that. Which led him down a path of forgiveness when his brothers came to him in their time of need.

Forgiveness is key to walk with the Lord. We are called to forgive hourly, daily monthly and every chance we can. We harbor hatred towards others when we don’t forgive which leads us down the wrong road.

F3 Lancaster Launch Saturday
F3 The Fort Invergeance Sept 27
Mud Run
Ragnar
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Prayers
Dilbert family member passed away
Several other pax family members
Teachers, Police and Military