Morning Gents,

The goal today was variety in motion. We will do a number of new exercises and haul the bells from station to station. Keep the heart rate up while we max out our 45 minutes together.

Warm ups:

Lap around the parking lot

– SSH x35

– Low slow Squats (10x at 12 count)

– Moroccan NC x 15

– Imperial Walker x 15

– Arm Circles x 10

– Windmill x 18

– Merkins x 14

– Superman / rip chord 10 counts

– the Funny KB Lean 10 x each side

Pain Stations
Move KB to the first pain station , take lap…

Station 1 – 

– Military Press (outside) 10x each side

– Gunslinger Curl – Lunge w/kb to side, curl as you rise – 5x each side

– Freddy Mercury – 10 count

– KB Burpees – 10 count

– Over-under (from peoples chair, over/under thighs) – 5 each side

– One Arm Swing (Up to shoulder) – 10 each side

– Clean and press (from ground up to the air) – 5 each side

Move KB to next station , take lap

Station 2 – 

– Upright Row (Elbow on or near knee) 10x each side

– Pass Through Lunge (pass between legs) – 8 each side

– Russian Twist – 15 count

– KB Merkins (50/50) – 10 each side

– Around the waist – 15x

– Two Arm Swing (full) – 15x

– Pull Ups (squat from ground, raising to chin, elbows above ears, smooth movement) 15 x

Move KB to next station , take lap

Station 3 – 

– Overhead Tricep presses – 10 each side

– KB Squat – 10x

– KB LBC – 15x

– KB Burpees – 5x

– Halos – 10x

– Renegade Row (From Plank, grab a curb for increased range of motion) 10 each side

– One Arm Swing (Up middle, raise to shoulder) – 5 each side

– Clean and press (from ground up to the air) – 5 each side

Learned a lot from the Pax today (as always). Honored to post (and sweat) in the gloom with such a fine group of men.

Heads Up:
Camp Care 5K – 12 Sept, 2015 – Support a great cause
8/7/15 – 3F Convergence – Eternal Church w/ local school
8/8/15 – Post, Gladiator Games,
7/31/15 – Justice League
7/29/15 – Mormons in the Community Baxter Library 6-6:45
Prayers for Baby Harris, born early

Thank you Socrates for leading us out.