5 PAX (as usual) met in the gloom at The Hive on a crisp fall morning (75 degrees).

Warm-up

– A couple laps around the parking lot
– Side Straddle Hops x30 (IC)
– Windmill x10 (IC)
– Moroccan Night Club x20 (IC)
– Merkin (or “Mericans) x10 (IC)
– LBC x20 (IC)

The Thang

Everyone seemed to remember to bring their weights, which was unfortunate.

– Standing Curls x25, OYO, each arm
– KB Merkins x10, OYO, each arm
– KB Snatch x10, OYO, each arm
– KB Swings x20 OYO
– Lap around the parking lot
– Lunges x10, OYO, each leg
– Goblet squats x20 OYO
– KB Rows x10, OYO, each arm
– KB Shoulder Press x10, OYO, each arm
– LBC x20
(Rinse & Repeat – all above)

– 5 burpees
– One arm KB press x20, OYO, each arm
– Skull crushers x20, OYO
– One arm KB press x20, OYO, each arm
– Skull crushers x20, OYO

Prayer request

– General prayer for marriages, kids, families, & the country.