Frogger, Peart Plus and YHC for ruck standard.  No one was signed up as of Wednesday at Stretch and while The Force and YHC discussed who would take Q, Frontier signed us both up.  We decided to bring the best of both KB worlds.  The Force took first half.

He lead us in the regular warm up then right to it.

Partner up with similar KB weights.

3 rounds of 25x chest press while partner chooses, run or core excercise

2 rounds of 25x butterfly press, same as above for partner

1 round of 25x close chest press

Head to Deck, we went up to top for air, rode elevator.

Curls 

Squat

run up backward back to bell

Overhead press

Skull crusher

then head back down elevator for MWAR

everyone got their turn on the rope and to call exercise

We had a good workout and as I type this on Saturday, my arms are sore and have been alerted by others of the same.  We went to coffee at Lowes where we met up with the Candyshop boys and I spilled coffee all over Popcorn.  

Peace out!