WarmORama–

Mosey around the full parking lot. Intermittently throwing in toy soldiers, high knees, and butt kickers.

Exercises not necessarily in this order:

Windmills, SSH, Merkins, Imperial Walkers and Mountain Climbers

The Thang-

Everything in cadence slow and intentional (except where noted SC).

• Right arm curl 5x
• Left arm curl 5x
• Right overhead tricep extension 5x
• Left overhead tricep extension 5x

20x SSH SC

• Goblet Squat 10x
• Right leg lunge 5x
• Left leg lunge 5x
• Calf raises 10x

5 Burpees SC

• Merkin with bell in RH 5x
• Merkin with bell in LH 5x
• Bent over row RH 5x
• Bent over row LH 5x

20 Mountain Climbers SC

• Shoulder Press RH 5x
• Shoulder Press LH 5x
• Carolina Dry Docks w bell in RH 5x
• Carolina Dry Docks w bell in LH 5x

A mosey around the parking lot

• American Hammers 5x
• LBCs 10x
• Kettlebell lateral swings RH 5x
• Kettlebell lateral swings LH 5x

Asked for a couple of favorites since we had time.  So we performed more LBCs and rows.

We all need to slow life down a bit.  Everything pulls at us from all directions.  Work with productivity/work efficiency, family, children events etc.  I asked for things that we do to slow it down a bit.  Moving appointment to avoid family time and putting down our phones was mentioned to help.

We finished with a Round of Mary

COT

Count off

NameORama

Praises and Prayers

Prayers for those on IR; Ruckers and their 24 hour event coming up, praise for healed collarbone.

Thanks for the opportunity to Q JWow