June 23rd, 2017 By King Louie

7 men defied the fartsack and arrived in the Tradition parking lot, prepared for a King Louie beatdown. With a last minute call to the porcelain throne, their gigantopithecus king Q arrived a minute late with a quick and brief disclaimer, and a mosey around the church immediately ensued.

Despite @Guinness running off in the wrong direction, a circle (it looked more like a lima bean) formed up for Warmorama:
SSH x 15
IST x 10
Windmill x 10
Burpees x 5
Arm Circles
Michael Phelps

Back to the bells for The Thang:
KB Swing x 20
Sumo High Pull x 10
Curls to press x 10
Tricept Triceratops Extenions x 10

Carry bell overhead to Brick City lot, 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 / Sideways KB Duck Walk / @mandown screams AFLAC at the top of his lungs:
Get in Goblet squat position, shuffle 2 spaces to the left, 2 to the right
REPEATO
—–

REPEATO THE WHOLE “CARRY TIME” SETS

Mary
KB Plank Drags x 15 each direction
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

Stretching:
Left leg in, right leg in, “post caterpiller” / Cobra, and @ManDown’s back feels so good stretch

Announcements:
Pray for the Flanagan family and all the friends of @Cheech during their time of loss
Pray for @Mandown and his daughter as they go to India for a missions trip with Stonebridge Church, 6/29-7/8.
Dutch has a grandbaby now!
Bookstudy each friday at Bojangle’s at 6:30PM. New book “The Power of Full Engagement”.

Thanks for letting me lead this morning, men. Those suitcase carries were killing my forearms at the end!

B.O.M.B, Tradition

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