- QIC: Seacrest
- When: 12/07/15
- Pax: Howitzer, Black Out, Longshanks, Boy Band, Chicken Hawk, Cheddah, Ginsu, Car Bomb, CSPAN
- Posted In: The Armory
10 HIM showed up on this cold Monday morning to swing some bells…and run with them.
Disclaimer…disclaimed.
Mosey around the parking lot for a nice warm up lap and circle up.
COP
WM x 15
SSH x 30
IW x 15
Squat x 20
Merkins x 10
12 Days of Christmas – new workout for every number and work your way down. You know the drill.
1 – KB Burpee (I had this at 5 and changed it on the drive over…#whimp)
2 – KB Fast Money Suicides (Cakeboss Fast Money Special)
3 – Clean & Press – Each side
4 – KB Merkins – 4 each hand on bell.
5 – Tricep Extensions
6 – Curls – Each side
7 – Rows – Each side
8 – Overhead presses – Each side
9 – KB Sit-ups
10 – Russian Twists
11 – Lunges – Each side
12 – Squats w/ Calf Raise
We finished up just in time! Mosey to COT.
COT
Lots of prayers and praises from the PAX this morning. Lift them up!
Moleskin
Longshanks FINALLY made one of my Q’s! He and Ginsu were setting the pace. Nice work!
Quiet group this morning. Maybe everyone was trying to catch their breath…and it’s Monday.
Honor to Q. Thanks Helmet for the opportunity!
Seacrest, out!