DEATH BY THE BELLS

Q: Toby aka “Tobs”

PAX: Beetlejuice, Topcat, Vino, Cha Cha, Arietty, Pixie, Flyer, Sweetheart, Soul Surfer, Sparty, Gutenberg, Mama Joe, Cubby, Thunderbird, OTG, Terps, Treble.

When: Friday, January 3, 2020

Where: The Anchor (New River Church)

The Thang:

Our warm up consisted of 20 jumping jacks, 20 high knees, arm circles (front and back), cross body arm stretch, triceps stretch, quad stretch.

We moved into our three “death by the bells” stations immediately following the warm up.

Station 1:

• 20 Triceps Extensions

• 20 Figure Eights

• 20 Shoulder Press

• 20 Kettlebell Pullovers

Station 2:

• 20 Clamshells (Each side and optional resistance bands)

• 20 Fire Hydrants (Each side and optional resistance bands)

• 20 Goblet Squats

• 20 Monkey Humpers

Station 3:

• 40 Russian Twists

• 20 Side Bends (Each Side)

• 10 Burpees

• 6 Turkish Get Ups (Each Side)

Once everyone made it through the three stations— we started over. 45 minutes gives you just enough time to get through 3-4 rounds.

We ended in prayer led by Arietty and had specific prayer requests for a co-worker of Beetlejuice, Pearl, and Bono (for his upcoming race).

PLAYLIST:

I Wanna Dance With Somebody - Whitney Houston

Bad Guy - Billie Eilish

No Scrubs - TLC

Say Something - Justin Timberlake/Chris Stapleton

Fergalicious - Fergie

Level Up - Ciara

You Gotta Be - Des’ree

Feel It Still - Portugal The Man

Lovefool - The Cardigans

All That She Wants - Ace of Base

“2020 WON’T BE ANY DIFFERENT FROM 2019 IF YOU CONTINUE DOING THE SAME THINGS.” - FEMALE HUSTLERS