Anvil Q Swap – January 20, 2016

Thang:

Good security presence in parking lot.. Calvary Security and CMPD. Lock those cars and hide your wallets..

COP:

Short Mosey
SSH X 25 IC
Imperial Walker X 15 IC
Merkin X 15 IC
Slow Squat X 15 IC
Mountain Climber X 15 IC
Mosey to Shelter/Lot

Shelter/Lot:

Partner up – 200 TTL Dips – partner runs 200 yards – switch up – plank when done.
Partner up – 200 combined Derkins/LBCs – partner runs 200 yards – switch up – plank when done.
Peoples Chair – Leg and arm raises
Balls To The Wall (20 second down count)
Donkey Kicks X 20

Indian Run to Hill / Rock Pile:

Grab Rock – arm curls X 20 (2 sets) – arm presses X 20 (2 sets) – 40 intermittent slow squats.
Run Up Hill – Lunge Step Down – Bear Crawl back up.
20 yards bear crawl / 20 yards inch worm in lot.

Mary:

7 Minute of Mary. Each man led an exercise IC. All your Faves…

COT

Moleskin: Warm Welcome by the PAX this morning. Everyone came ready to work and get stronger. Iron sharpens Iron once again!! Snowflake took us out w/ prayer. Enjoyed it!!

Announcements

Family Picnic and Hike 1/23 at Anne Springs Close Greenway Haigler loop. Weather questionable.. stay tuned should the plan change.