February 3rd, 2017 By King Louie

3 respects and a hate burdened Q defied the fartsack this morning for a beat down that would buidl us up as men, and it went a little something like this:

Disclaimer was given, followed by a brief mosey around the church to the side lot

Warmorama:
SSH x 20
IST x 15
Windmill x 15
Arm Circles
Michael Phelps

Back to the bells for The Thang:
KB Swing x 10
Sumo High Pull x 10
Curls to press x 10
Tricep Extensions x 10
—REPEATO—

Carry bell over head to Brick City, line up at the island curb.
Bent Over Row x 10
Bearcrawl 4 parking spaces forward, 10 merkins
Crabwalk back
—REPEATO—

CARRY TIME
Lawnmower pull x 15 ONE SIDE ONLY
Suitcase carry the bell across the lot and back
Lawnmower pull x 15 OTHER SIDE ONLY
Suitcase carry the bell across the lot and back
—–
Curls x 15
Goblet Lung Walk 4 spaces, then (in goblet position) carry the rest of the way across
—–
Clean and Press x 10 ONE ARM ONLY
Carry one armed over head halfway across
Clean and Press x 10 OTHER ARM ONLY
Carry one armed over head rest of the way
—–
KB Bear Crawl 4 spaces, clean KB to chest and carry rest of the way across. Repeato, other arm
—–
“GOBLET SHUFFLE”
Slow Goblet squat (with 5 second hold at bottom) x 5.
5 squatted steps to left, 5 right.
REPEATO
—–
KB Plank Drags 10 left, 10

Dutch Cucumber x 10, suitcase carry halfway across, switch arms and head to the other side of the lot
Mary
Russian Twist x 13 IC
Slow Chest press x 10 IC
LBC x 20
Slow Skull Crusher x 10 IC
KB The W x 20
Freddy Mercury x 20
Derby Double Tap to Homer to Marge x 10 OYO

B.O.M.B, Tradition