Shield Lock

Beautiful conditions.

Disclaimer accepted verbally

Warm up:  IC x 20- Moroccan night clubs, overhead claps, Imperial walkers, toy soldiers, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, Freddie Mercury.

Running: mile of pain train. Indian run when last man in line drops for two Merkins and then sprints to the front of the line.

The Thang: Ecc. 4:12. Groups of three.  Each PAX  completes a one minute exercise and then he rotates within the group.  9 rounds, each round contained a dumbbell exercise, a core exercise, and jump rope.

Dumbbell exercises included: overhead swings, shoulder press, curls, skull crushers, tricep press, chest flys, back flys, back rows, and man makers.

Core exercises included: LBC’s, flutter kicks, “crowd” pleasers, j. lo, WWI, box cutters, leg lifts, and American hammers.

Q called a halftime for stretching and to read a few paragraphs from the QSource about the shield lock after the 4th round when the mumble chatter completely dissipated. Fortunately, the inspirational music drowned out the cat calls from the baseball players who were quite impressed with the form on the wife pleasers.

COT: COR, NOR, announcements and prayer requests.

And we didn’t forget the flag picture!