7 men showed up at The Armory to a newly sealed asphalt parking lot. 30 mins into the workout us 7 geniuses realized, “Hey, maybe we should move and get off this toxic stuff we are breathing in???”

So we were still able to get a beat down in, regardless of the toxins, audible on Q’s and men MIA due to vacations and other. Fearless leader CSPAN got us started and we all contributed to a solid pain arama!

The Thang:

SSH, IW, Mtn Climber, Merkins, Peter Parkers, Parker Peters, 6 Inches (10 count)

Lunge walk, bunny hops, backward bunny hops, jog, side shuffle, karaoke, sprint, backward run

Round the Horn with KB exercises, 10-15-20 reps mixed in:

Curls, Tri Extensions, High Pull Row, Plank Row, Russian Twist, mosey to wall, Step Up, Derkins, Dips, One Legged Squats, One arm pushups, Box jumps, LBC’s, Lap around lot back to KB’s, LKB Swing, LBC’s, KB press, KB Skull Crusher, Leg lifts, KB Push up, KB Suicide run

Round the horn ab lab, 10 reps each:

Hello Dolly, Rosalita, Hi/Lo Flutter, Freddys, ankle touches, flutter kicks, Heals to heaven, Russian twists.

Probably had some other excurses in there, but I’m getting old and losing my monkey!

Great morning and great group. Had fun out there but still good workout to start the week.

Prayers for Greenwave and family, Deacon’s cousin, Boy Band’s family recovering from accident, all PAX and prayers lifted up.

Announcements:

This Friday – Slow Burn workout at Chick filet parking lot (meet in back) 5:15 Hard Drive QIC

7/17 – The Ranch (Colts and Mustangs) at Springfield middle school Qs needed! Contact Cake Boss

7/26 – Rock Hill Convergence – All workouts from The Fort encouraged to attend Rock Hill that Saturday.

Peace to all and may God bless your week, family and all you do.