14 of The Fort’s finest descended on The Armory this week for what promised to be a “surprisingly” difficult workout from YHC.  Trucker confirmed that running would be limited prior to committing to the weight vest.  He opted for it.  Also, Ginsu was there to celebrate his 36th BDay, so I tried to keep everything in sets of 36.

The Thang:

Take a “long loop” mosey around the parking lot to warmup and circle up.

COP

WM x 15

SSH x 30

Squats x 15

MNC x 30

Merkins x 10

Parking lot work:

Mosey with your bell to the lower parking.  Perform each 3 excercises, bear crawl to line, sprint to curb and mosey back.

Set 1:

Curls x 12 (each arm)

OH Press x 12 (each arm)

Tricep Ext x 12

Set 2:

Squats x 12

Lunges x 12 (each leg)

Single Leg Dead Lift x 12 (each arm)

Set 3:

Dollies w/ Press x 12

LBC’s x 12

Rosalita’s x 12

Rinse and Repeat Set 3

Mosey to the seating wall.

1’s perform Step Ups, Box Jumps, Dips

2’s perform Curls, OH Presses, Tricep Ext

Swith and finish

Mosey towards COT:

KB Burpees x 5

Clean & Press x 12 (each arm)

Captain Thor x 9 (5 w/ bell)

A lot of good mumble chatter this morning.  As always at The Armory.

Happy Birthday Ginsu (you’re old)

Great to see the FNG’s rolling in.  Welcome Craw Daddy!

Thank you, Assassin, for the Q opportunity.

Until next time…

Seacrest, Out!