Workout Focus:   KETTLE BELL  TABATA w/ Curl Focus, and the “CARLTON DANCE”

• 5:30 NJ   LEO 
• NOT PROFESSIONAL
• Listen to Body & Modify
• No First-timers

Warm-ups (5 min): 

1. Side-to-Side (4-pt: 12-3-6-9)

2. Pushups w/ Kickouts

3. Halos

4. Table w/ Kickouts

5. Turkish: Getups, Planks, Leg Sweep Through, & Press w/OUT & w/ KB

TABATA w/ the CARLTON

When/if the song, “It’s Not Unusual” BY Tom Jones plays, HIMs are to dance the “CARLTON.”

2 Sets each, then Repeat (40 min)

1. CURLS

2. Oblique Plank Rows Lt/Rt

3. Calf Raises (Pause on Up)

4. Kettle Bell Swings

5. CURLS

6. Oblique Plank Rows Lt/Rt

7. Shoulder Press Lt/Rt

8. V – Ups

9. CURLS

10. Oblique Plank Rows Lt/Rt

11. Goblin Squats w/ Shoulder Press

12. Flutter Kicks

13. Man-Makers

14. Clean & Press Lt/Rt

15. CURLS

COT   6:15a

• Count-Aroma: 7
• Name-o-Roma w/ Video
• Prayer Request & Praises: Continued Prayers for

          Fire Ant and Sissy Bar’s M; Cock-o-Roach’s Back

• Announcements:

          Upcoming F3 AOs.  

Picture:

No Farva, a Volunteer Fire Fighter, received a Fire-Call immediately after Name-o-roma.

Respectfully,

LEO