It was a perfect morning at the Armory, 8 men, great weather and a laminated Weinke

Honored to lead and learn.

3 lessons from my morning at the ARM-ory
1. Senator Tressel “injured” is better than most at 100%
2. If you sleep on an air mattress at your in-laws, your a sucker
3. Cheddar is cheese not a member of the PAX

… the thang

Mosey over to the front of the church, keep moving for warm-up, exercise half way, jog it out to the other end of the drive, turn around, rinse and repeat, exercises included; butt kickers, high knees (school girl giggles), squat walkers, toy soldier, karaoke L, karaoke R, windmill walkers, bear crawl, imperial walker walker, inch worm, broad jump, shuffle L, shuffle R, pull knees to chest.

return to get your bell and mosey to the first parking lot.

3 sets of 8 exercises, 4 bell and 4 others in each set, across the parking lot from each other for a little jog in between (bell, run, exercise, run, bell, run, exercise, run … and so on)

1st set:
Bell: 10 each arm clean & press, 20 american hammer, 25 KB swing, 20 figure 8’s
Exercise: 20 bombjacks, 20 diamond merkins, 20 monkey humpers, bear crawl back

2nd set:
Bell: 20 bell lunge, 25 tricep extension, 30 goblet squat, 15 each arm curls
Exercise: 20 merkins, 40 mt climbers, 10 flying squirrel, 25 air squared

3rd set:
Bell: 30 chest press, 15 each bent over row, 20 squats bell above head, 30 LBCs with bell high
Exercise: 15 makhtar n’diayes, 20 carolina DD, 10 burpees, 15 kneetar n’ diayes

15 minute warm up, 10, 10 and 10, while the Weinke went on for probably another 45 minutes … next time

Thank You Dark Helmet for the opportunity to lead at the ARM-ory and for the men that push me this (and most) Mondays

Looks like we made it,
Barry Manilow