4 men showed up to better themselves on a muggy Friday at The Hive. Having never spent any time at this location I was not well acquainted enough to do anything very creative with the landscape. That being said, I hope I was able to deliver a sufficient workout to suit the PAX.

Warmup:

• SSH x20
• Windmill x15
• Imperial Walker x20
• Little Baby Arm Circles x20
• Merkins (3 count down, 1 up) x10

The Thang:

• Mosey a lap around the parking lot
• 10 Kettlebell burpees OYO
• American Hammers x20
• Flutters x20
• LBC’s with bell x20
• Mosey a lap around the parking lot

Next Exercise was a “500”

• 20 Curls (10 each arm)
• 20 Dips
• 20 Calf Raises
• 20 Squats
• 20 Tricep Extensions
• Run to the far side of the parking lot and back (approx 200 yards)
• Repeat this set 5 times to achieve 100 reps of each of the 5 exercises

We wrapped up with a dealer’s choice workout. A PAX would call out an exercise and then run to the far side of the parking lot while rest completed the exercise. We completed 2 before the time ran out.

• Staggered Merkins – one hand on bell
• Kettlebell Swings

We had some quality mumblechatter and shared announcements and prayer requests. Thanks to the men for allowing me to honor of leading you guys.

-River Rat out…