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    Amy Ba
    Sep 8, 2020

    30 sec Beatdown





    Date: Sept 8, 2020

    Location: Sweat School

    Q: Beats

    Pax: Wings, Smores

    WARM-O-RAMA:

    Never Have I Ever- If PAX HAVE they do one exercise, if PAX HAVE NEVER they do another exercise. 30 sec each question

    1. Never have I ever gotten a tattoo- if yes, jumping jacks. If no, butt kickers

    2. Never have I ever stood someone up on a date-if yes, daisy pickers. If no, cherry pickers.

    3. Never have I ever dine and dashed-if yes, inch worms. If no, speed skaters

    4. Never have I ever stolen something-if yes, high knees. If no, pulse squats

    THA-THANG:

    Cardio Burnout: 4x (6.5 min)

    Side shuffles (will have cones for each person to shuffle to)-30 sec

    Jump squats-30 sec

    10 sec in-between each round

    Cardio Burnout: 4x (6.5 min)

    Plank cross overs (will have cones for each person to shuffle to)-30 sec

    Tuck jumps-30 sec

    10 sec in-between each round

    Cardio Burnout: 4x (6.5 min)

    In/out moving squats-30 sec

    Lateral Jump Squats-30 sec

    10 sec in-between each round

    Cardio Burnout: 4x (6.5 min)

    Broad jump to each cone-30 sec

    burpees-30 sec

    10 sec in-between each round

    Cardio Burnout: 4x (6.5 min)

    Bear crawl-30 sec

    Bear crawl hold-30 sec

    10 sec in-between each round

    Ab Burnout: 4x (6.5 min) on mat

    Plank supermans-30 sec

    Creepy Crawlers- 30 sec

    10 sec in-between each round

    5 min burnout on picnic benches

    30 sec incline merkin

    30 sec mountain climbers

    30 sec tricep dips to knee tuck

    30 sec box jumps to frogger

    30 sec bulgarian split left side

    30 sec bulgarian split right side

    30 sec box jumps to frogger

    30 sec tricep dips to knee tuck

    30 sec mountain climbers

    30 sec incline merkin

    COT: Name-O-Rama, Count-O-Rama

    Verse of the day

    "From Peter, an apostle of Jesus the Anointed One, to the chosen ones[a] who have been scattered abroad like “seed” into the nations living as refugees, to those living in Pontus, Galatia, Cappadocia, and throughout the Roman provinces of Asia and Bithynia. You are not forgotten, for you have been chosen and destined by Father God. The Holy Spirit has set you apart to be God’s holy ones, obedient followers of Jesus Christ who have been gloriously sprinkled with his blood. May God’s delightful grace and peace cascade over you many times over!"


    We have an identity in the Lord! Where are we putting our identity? In our role as a wife/mother? In our performance? Or in the love and grace of the Lord? If you were living in the identity of the Lord, how would you live your life today for the glory of the Lord?



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