July 29th, 2016 By Tough Skins

Do you know what C.A.K.E. stands for?  YHC either, but on this birthday inspired weinke it somehow stands for suck.  What transpired next went something like this:

Circled up at B-ball court for cake and ice cream.  Humm… No one brought cake and ice cream so we might as well substituted kettlebell swings.

Capri Lap

• Disclaimer
• 1 Arm Swings (10x)
• IW (10x)
• 1 Arm Swings (10x)
• Windmills (10x)
• 1 Arm Swings (10x)
• Happy Appys (10x)
• 1 Arm Swings (10x)
• SSH (10x)

Tha Thang

• Exercises
  • #1- Arm Curls (40x)
  • #2- Tricep Ext (40x)
  • #3- Shoulder Presses (40x)
  • #4- Double Arm Swing (40x) (10x)
• Stations
  • #1- LBCs (40x)
  • #2- Squats (40x)
  • #3- Dips (40x)
  • #4- Merkins (40x) (10x)
• Each PAX performs exercise #1 then run to station #1 and run back to home base
• Perform exercise #1 and #2 then run to station #1 and #2 before returning
• Continue until last round all 4 exercises and all 4 stations
• Due to time constraints last round of stations and exercises was 10,10,10,10

Mary

• WWII Situps (40x OYO)

Moleskin

• Thanks for helping YHC celebrate my 40th birthday – hope your arms thank me tomorrow
• For those of us that are REALLY slow… you caught that everything either counted to 40 or added up to 40?  Did ya?  Huh?  Be honest?
• Please pray for me and our team as we serve in Haiti next week
• BC we pray for safe travels and great memories for you and your family
• Keep little Max and his family in your prayers as well
• Thank you for the honor of leading you men!!  It’s always an honor

Mint Hill Metal

---