October 28th, 2016 By King Louie

6 men launched out of the fartsack into a King Louie beatdown this morning and it went something like this…..

A disclaimer was given with some Charlie Brown noises or whatever and we went straight into a Mosey around the new parking lot area.

Warmup:
SSH x 20
IST x 10
Cotton Picker x 10
Windmill x 10
Low Slow Squat, slow 5 count down x 7
Michael Phelps

Back to the bells for….
KB Swing x 20
Modified Superman Makers x 7 each side (burpee with KB merkin, up into a KB clean, squat, single arm shoulder press)
Halo x 10 each direction
Repeato

KB Leap Frog halfway to Portico. At this point, clearly too amped up at all the Superman training, Urlacher got too excited and assaulted the ground. Sadly he came out with some bruises and the ground no sold his attack… Urlacher was not a Man of Steel as one would hope the previous round would make us. Not to be discouraged, I made it to the finish line and promptly launched myself over the bell and also slammed into the ground. This time, however, the ground had apparently been a bit tired out by Urlacher and decided not to counter attack my face and knee like it did with Urlacher. I’m still no man of steel though.

Carry the bells the rest of the way to the portico for…
Lunges x 10 each leg
Eccentric contraction curls x 15
Squat High Pull to eccentric contraction press x 15
Run around church and repeato

At this point Dutch and Maximus had to leave us for Book and Bojangle’s.

People’s Chair with kettlebell ~30s
Eccentric Contraction Lawnmower pulls x 10 each arm
Tricep Extentions x 15
Repeato

Plyometric Burpees x 10

Carry the bells back to the start for
Figure 8 to hold x 8
Obliques x 10 each side
Repeato

At this time Urlacher head to head out while Shawshank went to jail (do not collect $200?).

Mary
Russian Baby Crunch x 20
Russian Twist x 15
Pretzel Crunch x 10 each side
Crunchy Frog x 15

Moleskin:
Sorry for not disclosing the apparent plan to attack the pavement this morning, I thought maybe if it was kept on the down low we could defeat the parking lot this morning. Apparently not.

This workout seemed to go pretty fast, last night I needed to add more and then this morning realized apparently everything took a lot longer than expected.

I’ve got Old Glory today. In a moment of great intelligence I spent 2-3 minute trying to figure out how to put the shovel flag in my car without taking it apart. I’ll be bringing it to the beat down tomorrow…. speaking of….

Announcements:
Beatdown Chowdown TOMORROW. Beatdown at 6:30-7:30, then breakfast followed by a good talk from a special guest who may be bringing some super bowl rings… Come see them! (and the talk)

Stonebridge Men’s Retreat November 11th-13th, we also do some F3 workouts there, see Dutch about signing up if interested.

Good to lead everyone this morning, now time to go hate Charlotte traffic, woohoo!

B.O.M.B, Tradition

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