10 Men posted for a humid filled dance around the ballroom and again I was honored to lead this group of men.

Circled up and did a little stretching.  Started with some windmills in honor of C-Span, SSH, merkins, and imperial walkers.

Moseyed across 160 and dodged a few automobiles on the way to the bottom of the stairs.   Partnered up and did some real work

100 merkins.  One pax ran the stairs and then flapjacked.

200 SSH

300 squats.

lots of running and then lots of groaning.   In between the sets we did some peoples chair which was a crowd pleaser.

finished up with some suicides “ladder style”. Ran to the end of the parking lot where we did 1 burpee then ran back and did 5 bombjacks.  Completed rounds to 5 burpees and 25 bombjacks.

Mosey back to COT where we did 6 minutes of AB WORK!

Announcements:  CAH workout Saturday and this little thing called hog and coyote.

prayers out to the sick and injured.