June 26th, 2017 By King Louie

4 men gathered to wait on King Louie this morning. Unfortunately King Louie seems have to developed some kind of bizarre biological clock of “OK, it’s one minute til you leave for F3? Time to sit on the throne!” YHC arrived 3 minutes late to see the cyclists leaving, and the bell swingers nowhere in sight. Upon leaving the car, YHC spotted the men standing next to the pull up bars in a very tight circle of SSH. YHC ran over while putting on gloves, joining in for the last few reps of IST x 15.

@Maxmimus handed the Warmorama off to King Louie for:
Windmill x 10
Mountain Climbers x 10
Arm Circles

Pull Ups x 5
Knee Ups x 5
Dips x 5
Repeato

A mosey was then performed, going the scenic route through the picnic tables so that YHC could yank out his golden bell, buried beneath Dingo’s Water Bottle Stash.

The workout was mostly timed, doing ~30 second sets of various exercises. The Thang went something like this:

(after the ~30s mark, go straight into next exercise w/o stopping, keep in motion)
Set 1:
Swing 30s
Curls 30s
Shoulder Press 30s
Repeato x 2
Swing x 30s

Brief walk around circle

Set 2:
Sumo squat 30s
High Pull 30s
Swing 30s
Repeato

Brief walk around the circle

Set 3:
Right Lawnmower pull 30s
Right Reverse Lunges 30s
Right Obliques 30s
Left Lawnmower pull 30s
Left Reverse lunges 30s
Left Obliques 30s
Repeato
Swing 30s

Carry bells to lower lot.

Skull Crushers 30s
Chest Press 30s
Bent over Row 30s

Mosey to pull up bars
Chin ups x 5
SSH 60 seconds
Repeato

Toes to bar (or knee ups if unable) x 5
Plank 60s
REPEATO
Hand plank to elbow plank a few times with long holds.

Mosey back to bells

Skull Crushers 30s
Chest Press 30s
Bent over Row 30s

Kettlebell Swing 72 seconds.

Walk around circle, Michael Phelps

KB Pirate Ship x 10 each side

Mary:
LBC x 19
Freddy Mercury x 20
Homer to Marge.

The End.

Thanks for joining me me, big props to everyone coming along for a post beat down mile. Keep up the push, it’s great for you!

SWAT, Tradition

---