December 12th, 2016 By King Louie

Seven men showed up to swing some weights this morning, Disclaimer was given and off we went on a mosey around the new church parking lot dodging holes, machinery, and slippery spots, then finally picking up Seeker and Gazelle who did not realize we ran in the complete opposite direction from normal and back to bells for the Warm up:
SSH x 15
Calf Raises x 10
Low Slow Squat x 10
Cotton Picker x 10
Arm Circles
Proper Merkins x 10
Michael Phelps

Grab Bells for a KB Warmup:
Halo x 10 each direction
KB Slingshot x 10 each direction
Obliques x 10 each side
Swing x 25

Carry the bells overhead to Brick City for…..

The Beatdown:
Calf Raise + Curls x 10
Sumo Squat High Pull x 10
Lunge to Lawnmower pull x 5 each side
Clean and press x 5 each side

Run to road (a little over 100m) and back, upon return do 5 Russian Twists, repeat til 6:05AM.

Mary:
RBC x 15
The W x 15
Pretzel Crunch x 10 each side
Homer to Marge to Mr. Burns medley
Crunchy Frog x 13

Then some stretching.

Moleskin:
Good showing on a morning forecasted with rain. For those of us wondering why Funky Bunch was chasing the runners with his van, apparently their distance run killed his Velocity Q 🙁

Also in response to Dunphy…. Here’s the link for the Q’s to sign up to lead.

Seeker’s got the Q tomorrow morning, let’s all show up for that too. Maybe @Buckwheat can show and start screaming asking where I am, as I stand 3 feet to his side?

Also remember the Guinness survey email if you haven’t done it yet (like me….)

Good to see Gazelle out this morning, everyone always gets excited by a Gazelle sighting… keep coming out and pushing with us! And great work to Doc, hard push all morning usually leading the pack. I’d quote Jelly and say the one in first might need to go up in weight… But you seemed pretty toasted at the ending with the “How long do we have to do this line” not to mention I was basically the 2nd one and there’s no way I can jump up to a 55 anytime soon. Good catch on me skipping the clean and press the VERY FIRST TIME somehow. -_-

SWAT, Tradition

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