July 8th, 2016 By King Louie

Five men showed up for a King Louie beatdown in the warm, humid weather that I hate so much. Frustrated by my battles with a slow stop light, and having been 0-1 minutes late for my last 2 beatdowns… I showed up 15 minutes early this morning, which worked out well as we had an Astro Van invited FNG show up nice and early for an F3 kettlebell day!

Skyline showed up, not late as he used to. But bringing the bizarre headphones-looking weight that we came to know him by in days past.

So once 5:30 finally came around…….

Disclaimer

Mosey around back of church.
Stop at first corner and do 10 x Clap Merkins OYO. Mosey to next corner for 10 x 180 jump squats. Mosey back to the warm up circle for…..
SSH x 20
Imperial Storm Trooper x 15
Michael Phelps
Cotton Picker x 15
Arm Circles

Mosey back to the bells for:
KB warm up:
10 x KB sling shot both directions
10 x Figure 8’s both directions
15 x KB combat swings both sides

Next we line up for the beatdown:
KB bear crawl to next parking spaces
Switch KB hands
KB bear crawl to next parking spaces

20 x High Pull

Lunge walk to curb
Plank til everyone catches up

20 x toe raise on curb with shrugs
10 x Bulgarian split squats each leg
20 x sumo squat
Short walk then, REPEATO

Walk back to start doing : KB Deadlift into KB curl into KB shoulder press then ~10 steps with KB held over head – lower KB and repeato back to the starting circle

Circle up for FINAL BURN:
10 x clean and press each arm
10 x Dutch cucumbers
10 x Combat Swing
Short walk then, REPEATO

Mary:
20 x KB LBCs IC
10 x Homer to High Marge to Derby Double Tap OYO
15 x Russian Twists IC

Drop the bells for:
20 x The W
15 x X Men
10 x Pretzel Crunch Each Side

Welcome to FNG,

This humid weather was disgusting to me. By the time we got to the arm switch for the KB bear crawl I already had sweat pouring off of me.

B.O.M.B, Tradition

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