Beefing Up at the Ballroom

Sixteen men gathered for a Armory like beat down at the Ballroom.

The Thang:

Frogger across Gold HIll to parking lot behind school

Across parking lot and back: high knees, butt kickers and karaoke

Circle up

Imperial Walker x36, CDD x15,Cherry Pickers x25, Merkins x10 and Windmill x15

Mosey to stack of blocks

Group 1: Laying Chest Press, Run up hill with block, Curls, up hill backward, Shoulder Press, up hill with block, up right rows, up hill backward, Tri extension, up hill with block, squats (with coupon), Up hill backwards

Group 2: Up hill backwards, Laying Chest Press, Run up hill with block, Curls, up hill backward, Shoulder Press, up hill with block, up right rows, up hill backward, Tri extension, up hill with block, squats (with coupon),

At bottom of the hill. Remember to believe the Q when he says we are done running up the hill even if you are at the bottom of the hill: Crab Walk 1/3 of the way up, Bear Crawl 1/3 of the way and Backward Bear Crawl 1/3. Told you no running up the hill!

Mosey to stairway and then up. Then to crosswalk (No Frogger this time)

Mosey to Anytime Fitness and Circle Up for 3 minutes of boat and canoe

COT

Don't forget Children's Attention Home this Friday at 7 pm

Welcome FNGs TPS and Corruption

I enjoyed my Virgin Q at the ballroom. It is a blessing to have so many options at the Fort. I am blessed by every man that comes out to sweat along side me!

God Bless