- QIC: Assassin
- When: 07/24/2017
- Pax: Assassin, Beacon, Bullwinkle, Greenwave, Gridlock, Peabody, Sasquatch, Short Sale, Tesh, Wegmans
- Posted In: The Armory
10 at Armory this morning got better.
The thang:
Warmup
Windmills
Imperial Walkers
Sumo Squats
Good Morning Stretch
Lap, then back for:
Merkins
Carolina-dry docks
Mosey over to the low wall with bells for some pain circuits.
Circuit 1 (Lap between exercises)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Lap between exercises)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Lap between exercises)
10 Figure 8’s
10 Round the world
10 Shoulder Press
Partner Up
Partner 1 runs large loop with Bell
Partner 2 runs opposite direction, meets him and takes bell
(This was fun)
Repeat
Then back to circuits
Circuit 1 (No laps!)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3
10 Figure 8’s
10 Round the world
10 Shoulder Press
We circled up for a round of pass the dutchie, Tesh’s invention and always the growls from handling his and Peabody’s bells.
Lunge with bell to parking lot, take a lap, lunge back to wall for a quick round of LBC’s and Protractors.
Big ending with big ups to Sasquatch on the news of a boy due in January (and soon to be Uncle Wegmans.) Continued prayers for Smithers F-I-L.
Always a pleasure —- Assassin ——-