5 posted for a wet and chilly morning, or at least that what MOST of the usual Monday Armory Pax thought who fartsacked! It turned out to be very moderately cold weather with no rain and very few “on your six’s” just to be safe, but that mean more runningggggg……

The Thang:

Warmup
10-Windmills
10-Imperial Walkers
10-Sumo Squats
Good Morning Stretch

Lap

Merkins
Carolina-dry docks

Mosey over to the low wall with bells for some pain circuits.

Circuit 1 (Lap between exercises)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Lap between exercises)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Lap between exercises)
10 Figure 8’s
10 Round the world
10 Shoulder Press

Partner Up

Partner 1 runs with Bell
Partner 2 meets him and takes bell
(This was fun)

Repeat

Then back to circuits

Circuit 1 (No laps!)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3
10 Figure 8’s
10 Round the world
10 Shoulder Press

PARTNER UP FOR MORE RUNNNINNNGGGG
ONE PARTNER RUNS
Shoulder Presses
Step Ups – Left and right legs
Skullcrushers
—————–
10 – Figure 8’s
10 – Lunge press
10 – Kettlebell press on back
10 – Round the Worlds
10 – Deadlifts
———–
Mosey back to COT for some wind-down:
10-Windmills
10-Imperial Walkers
10-Sumo Squats
Good Morning Stretch

Prayers for Olaf and his bride —
Prayers for daughters going thru “stuff” and drama” to seek first the Lord’s will for their lives.
Prayers the we bring HOPE to someone in need this season.

Aye!