Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would remedy that situation.

WARMUP: Led the group on a mosey around the COT parking lot as this is the loop we would run periodically throughout the workout. Ended the mosey at the 1st station set-up in a parking space. Performed SSHICx21, then proceeded to explain the exercises at all 12 stations. Time to work.

THE THANG: Brought out the gear and set-up 12 pain stations. PAX were asked to partner up, Partner #1 performs the exercise at the pain station while partner #2 runs the loop we practiced in the warm-up. FlapJack when partner #2 returns. When both partners have completed the exercise at the station they move on to the next one. Did not instruct the PAX to go in any particular order, they could pick and choose pain stations as they pleased. Most of us completed 16 stations and got in about 2 miles. Great Work Gents!!! Exercises & Gear listed below.

1. OH Press Toss w/ 60lb SB
2. CurltoCleantoPress w/ 45lb plate
3. V-Sits w/ 10lb med ball
4. OH Squats w/ Cindy
5. Kettle Bell Swings w/ a 30lb KB
6. Reverse Lunges w/ 20lb weighted vest
7. American Hammers w/ 10lb med ball
8. Alt Snatches w/ 35lb DB
9. LawnMower Pulls w/ 45lb DB
10. AB Wheel w/ a pillow for the knees ( we are older, need the pillow )
11. Squats w/ 30lb Ruck on
12. Shoulder Swings in Low Squat Position w/ Heavy Rope

MARY: Because this is an F3 workout could not finish without performing some Burpees, called 5 burpees OYO to finish right.

ANNOUNCEMENTS: TRASH PICKUP on AUG 22nd!!! BE THERE!!!!

COT: STK!