Nine men posted at the Armory on a nice cool morning where we worked our way around the grounds and had a total body work out.  Nobody was screaming other than Sea Ray when were got to the leg portion of the work out.  Nothin but laughing and tears of joy!

Warm-up in COP

• Lap around the parking lot
• 15 – SSH
• 15 – Toy Soldiers
• 15 – Imperial Walkers
• 20 – Mountain Climbers

The Thang:  2 sets each @ following reps 20/15 – Run after each exercise routine

Shoulders

• Shoulder Clean and Press (10 / 7 each arm)
• High Pull
• KBS

Legs

• Thrusters
• Lunge Pass Through
• Squats

Arms

• Bicep Curls (15 repeat)
• Tricep extensions
• Halo (10 left, 10 right)

Chest

• One arm Merkins on KB (10/7 each arm)
• KB Floor Press
• KB Skull Crushers

Abs

• Windmills
• Russian Twist
• Plank Rows (10/7 each arm)

COT