A(rms), B(ooty), C(ore), cardio and a RESPECTable bonus

When: 9/29/20

Where:The Chapel


Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive 

PAX: Keys, Ranger, Atomic, 007, AT, Mentor, McQueen, Jolt, Aria, Ace, Summertime, Wildlife, Luna, Mad Dog and our brand new FNG – THE CLOSER!

The Thang: A(rms), B(ooty), C(ore) and 123’s

THANKS everyone for joining me this morning where we went back to the basics the ABC’s and 123 Workout, some cardio and a nice, RESPECTable bonus at the end!!  We also got to welcome a new FNG – The Closer!!  What a great way to start the morning with all of you ladies!

WARM UP STRETCH (Y’s & T’s, Leg back and twist, shuffle twist, jumping jacks)

This was a 10/2 workout where the PAX completed 10 reps while holding each position for counts of 3 to isolate muscle groups.  Chapel run after completion of the first round.

·     (A) Czech press (arms up with weights facing you, drive up and open and press up and down 1-2-3)

·     (B) Side lunge hold with resistance bands (10 each leg) (1-2-3)

·     (C) Rope climb (up 1-2-3, slide down)

·     (A) Y Ups (up – control down 1-2-3)

·     (B) Pop Jacks on sliders – back on plank, pull legs in and go to a squat –  HOLD SQUAT for 3 counts

·     (C) Genie Abs

·     (A,B,C) Lat pullover with glute bridge (1-2-3)

·     (B) Camel – on knees, stick booty back and squeeze up to hold for 3 while holding a weight.  

·     (C) Weighted twisted rolldown (1-2-3)

·     (A) Push Up hold – 5 left and 5 right

·     (B) Curtsy lunge pulse

·     (C) V Crunch to scissor crunch

CARDIO:  Jumping jacks, chapel run, jumping jacks, cross-country skiers, chapel run

BONUS ROUND (all core to the song RESPECT by the great Ms. Aretha Franklin!)

·     Knee Taps

·     Knee push extension

Inspiration- WE ARE BLESSED!!!!  God makes Himself known to us in so many ways – even when we don’t always see it.  I forgot to share this but the inspiration was based on  2Corinthians4:18

As we look not to the things that are seen but to the things that are unseen.

For the things that are seen are transient, but the things that are unseen are eternal.

“Blessings” by Laura Story

We pray for blessings, we pray for peace

Comfort for family, protection while we sleep

We pray for healing, for prosperity

We pray for Your mighty hand to ease our suffering

And all the while, You hear each spoken need

Yet love us way too much to give us lesser things

‘Cause what if Your blessings come through raindrops

What if Your healing comes through tears

What if a thousand sleepless nights are what it takes to know You’re near

What if trials of this life are Your mercies in disguise

We pray for wisdom, Your voice to hear

We cry in anger when we cannot feel You near

We doubt Your goodness, we doubt Your love

As if every promise from Your word is not enough

And all the while, You hear each desperate plea

And long that we’d have faith to believe

When friends betray us

When darkness seems to win

We know the pain reminds this heart

That this is not

This is not our home

It’s not our home

What if my greatest disappointments or the aching of this life

Is the revealing of a greater thirst this world can’t satisfy

And what if trials of this life-

The rain, the storms, the hardest nights

Are Your mercies in disguise