Despite the mention on the twitter machine of running and burpees, 11 of the Forts finest showed up for the class at the Armory.  Disclaimer mentioned and off we go.

The Thang

Mosey lap around the parking lot with high knees, butt kickers, and karoake.  Circle up for warmup. SSH x 20, 5 burpees OYO, Windmills x10, 4 burpees OYO, Imperial walkers x 15, 3 burpees OYO, Mountain climbers x 15, Good Mornings x 10.

We then got in groups of 3 (one group of 2, McGruff and YHC).  Person A would be doing a count of an exercise, Person B would be doing as many reps as possible of a different exercise, Person C would be running.  When Person C gets back from running a lap, they take over the count from A,  A moves to B, B moves to C and runs a lap. LBC’s or Flutter kicks once finished.

First round – 120 Kettlebell burpess, tricep extensions

Second round – 100 goblet squats, bicep curls

Third round – 200 kettlebell swings, shoulder press

Everyone then did 25 deadlifts, 25 upright rows, 25 chest presses and 20 plank rows (10 each arm)

Finished with AB Lab of Chopsticks, Rosalitas, Protractor, Hello Dollys, and LBC’s

COT and BOM

Announcements – Fastest 5K this Saturday, Joe Davis on January 9th

Prayers – Stangs wife Crystal having an MRI, PAX heading down to Columbia to help with flood recovery efforts

Moleskin – Always an honor to lead the Armory.  Thanks Dark Helmet!!  Little bit of grumbling during the 120 kettlebell burpees, but i serves as reminder that when you are going through hard times their are others with you to help you out an encourage.  We all go through hard times and tough stuff, but remember when you’re going through it, find your F3 brothers and ask for help.  You know they are more then willing but they have to know you need it.