With five faithful men showing up to kickstart their week, a lot of mumble chatter around the cold temps and having to bring out the winter gear.  Glad to see Seventh Heaven back out for his 2nd visit and with the time correction on the website, he was ready and waiting when the PAX showed up.

With no FNG’s in site, short disclaimer and off we went for a lap around the school and warm up.  Leaving the bells behind, we will warm them up later.

• 1st stop 20 SSH IC
• 2nd stop 15 Imp Walker IC, 15 Seal Jacks IC
• 3rd stop  15 MC IC, 15 Wind Mills – mosey back to front lot with a bear crawl to pick up six.
• 4th stop 15 ski hops

The Thang:

Pick up frozen bells since they have been waiting on our return and mosey to the back of the school.  With 5 light poles stretching the length of the rear of the school, YHC decided to use them for a suicide KB beatdown.  The series went like this.  Carry bell to first light and do exercise predetermined and posted on the light pole.  Drop bell and sprint back to start, run to bell p/u and carry to second pole…..continue to 5th pole.  Once you complete 5th pole, run to beginning and run back to 5th pole and repeat same coming back 5,4,3,2,1.  The poles:

• 1st pole – 10 KB merkins each arm
• 2nd pole – 20 curls each arm
• 3rd pole – 30 tricep ext
• 4th pole – 40 shoulder press (20 each arm)
• 5th pole – 50  KB squats

Once we completed we moseyed back to front lot for some ab lab work:

• Protractor
• Freddie Mercury
• Hello Dolly
• LBC’s w/feet at 6″ – new favorite and crowd pleaser.  Thanks Ringer for introducing this at Arsenal!!

The PAX worked hard and last check of the watch we had put in 2.3 miles.  No one was complaining about the cool temps as we circled up for COT.

Announcements and Prayer/Praises – Remember to be thankful for all the blessing Sky Q provides us that we take for granted each and every day.  Prayers for those sick and dealing with injuries.  Marriages are constantly being attacked and as the spiritual leaders of our households and families we have to work on our relationship with our Bride constantly.  #Bettertogether

Thanks to Ringer for the opportunity to Q at this AO.

In His Grip – Rebel