It was a pleasant morning with a familiar faces.  Being somewhat of an introvert, it warms my heart and comforts my thoughts to see familiar faces.  New people scare me (AKA stranger danger).  Anyway…

Warmup
SSH,  Hillbilly Walkers x50 (never really took this one all the way to falure, but you really feel it in your hips)

Thang
Ab exercise, shoulder exercise, ab exercise, should exercise, ab… er, you get it.
First ab movement: While on 6 place partners bell by one side, place your bell on the other.  Do a big boy situp and pick your bell up and lift it over your partners bell, big boy situp and put it back. x10 (like a harder Capt Thor)
Shoulder: Handstand Pushups x10
Abs: Same movement with partners bell on opposite side
Shoulder: B2W shoulder taps x10
Abs: Russian Twist x20
Shoulders: B2W (4×10 count)
Abs: Freddy Mercs w/ bell x20
Shoulders: B2W (3×10 count)

Next round
A “sally” workout: UP – bell overhead, DOWN – bell held out straight
(This one burns so bad… if you can do the whole thing, get a bigger bell)

Final round
Snatch x10 each arm, Squats x10, Repeat
Military Press x10 each arm, Flutters x30

And that’s the game.  Prayers for the guys going to Colombia (but they found a new call).