Backblasts

Need more KETTLEBELL!

007
Chapel Chicks

When: 9/2//21

Where:The Chapel

Q:007

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

PAX: Deluge, Flipper, Contessa, Ranger, Duchess, Hawkeye, Atomic, Jolt, Luna, Summertime, 007

The Thang:

The PAX will complete each exercise and Run in between sessions.

Warm-Up:

  • Jumping Jacks
  • High Knees
  • Butt Kicks
  • Stretch
  • Run Chapel to Stop signs

Session 1: Using KettleBell (KB) or a single heavyweight Parking lot runs

  • Side lunge and place KB on one side and side lunge back
  • 15 push-ups on mat area
  • Side lunge back to mat with KB
  • 15 push-ups on mat area

Parking lot run with exercise 

Session 2: KB At Mats: 

  • 15 narrow dead-lifts
  • 15 narrow squats
  • Run parking lot
  • 15 wide dead-lifts
  • 15 wide/plie squats

Parking lot run with exercises

Session 3: KB use 

  • L=15 lunges
  • 15 upright rows
  • 15 bicep curls
  • Run
  • R=15 lunges
  • 15 upright rows
  • 15 bicep curls

Parking lot run with exercises

Session 4: 2x

  • 15 tri-cep plank push-ups
  • 10-12 Shoulder press with KB

Session 5:

  • 15 Lawn Pullers
  • 15 tick-tocks (l-side/rt-side)

Session 4: Ab Session:

  • 15 Bottoms Up
  • 15  Butterflies
  • 15 bottoms up
  • 15 Russian twists
  • 15 bottoms up
  • 15 crunches
  • 15 bottoms up
  • 15 sit-ups
  • 15 bottom with cadence

Parking lot run

  • Cool Down

COT:

The Wonder that’s you.

It’s just as plain as the nose on your face, you are who are and that’s no disgrace.

All the experiences you’ve ever been through, 

Serve to create the wonder that’s you!

Your friendships, your wishes, the burdens you bear, 

Your memories, your joys, the people who care,

Is all wrapped up in the wonder that’s YOU. 

If you ponder this message, you’ll know that it’s true.

Your father, our God, has given you life, 

And part of the package included was strife.

Our Savior, His Son, has given a gift, 

His life he did give that we all might live. 

This Earth ? was created with you in mind, 

Happiness, ultimately, hoped you would find.

Don’t get discouraged if you’re feeling like toast, 

God’s the one in the world who loves you the most.

And remember, remember, when feeling some pain,

It soon will be time, when our Lord Christ will reign!

By Mark D. Langford

Son of Jennie Lee

Divinely Shrined

By JennieLee