September 23rd, 2016 By Jordache_MECA

Four came out just prior to the curfew ending in Charlotte for anchor’s a weigh workout at Davis Lake.

Warmup:
Mosey
20 Side Straddle Hops
10 Micheal Phelps
20 WWII Situps
10 Forward arm circles
5 Burpees
10 Backward arm circles

The Thing:

5 Burpees
20/15/10/5 Sumo Squats
5/10/15/20 Curls

Mosey

10 KB Mericans – LEFT
20/15/10/5 Skull Crushers
5/10/10/10 Lunges each leg

Mosey

10 KB Mericans – RIGHT
15/10/5 Kettlebell Swings
5/10/15 Lawn mower pulls each arm

Mosey

15/10/5 Chest Press
5/10/15 Lat Pulls
5 Burpees

Mary:

30 LBCs/w bell
10 JeLo/wo bell
5 Homer to Marge/wo bell
10 Plank Jacks/wo bell
10 Mason Twists
10 Snatches w/bell each arm
10 stretches

COT:

– Book study on Monday at 6 AM at Chick-Fil-A (The Kingdom Man, week 2)
– Murph at Davis Lake Club House at 5:30 AM
– Prayers for our community leaders and for calm, in these tumultuous times as well as for descerning gods will for us on this day.

Davis Lake

---