YHC did not sleep well and the 9 PAX attending were in for an ARMory painfest.

Leg stretch left
Leg stretch right
Plank back stretch
Carolina dry docks
Tunnel touches to plank and back
SS Hops

Take a lap (not a lot of mumble chatter)
————-
Bells to the small wall
Plank on wall for lawnmowers — left then right 
Triceps while seated
Over head press — left then right
Kettlebell swings
Squats

PARTNER UPS
ONE PARTNER RUNS while the other does…
LBC’s 
STEP UPS — LEFT AND RIGHT LEGS

Repeat WITH BELL …

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Did a few:
Figure 8’s with lunges
Lunge press
Kettlebell presses
Slingshots (hold bell out front and pass it around)

———–
Sprints
Find straight line
Partner runs with bell to first island, leave bell, partner picks it up when he gets to the island, keep going …

Repeat, repeat, repeat, and…. repeat (thanks Backdraft)

Barry Manilow is Q-ing on his One year Anniversary Friday at SlowBurn.

Howitzer’s wife Michelle is having a consult for a Stem Cell Trial (would appreciate prayers)

Prayers for our kids in school, stress, peer pressure.

Prayers for What Did’s friend, the principal of Howard High School in Delaware, where the student was killed in a bathroom fight. Pray for those kids to find hope…

Thankful for Fort Mill South Carolina!

ROB