August 7th, 2017 By King Louie

Last night, knowing the high chance of rain – YHC posted @channel on slack, saying to come defeat the fart sack and not fear the rain. 8 Pax showed up early and ready to go. YHC left at the last minute as usual, and then got stopped by the slowest traffic light in Charlotte. @Dutch quickly took over for warmorama, taking the men off around the church for a mosey + warm ups at the same time. YHC did not see the first corner, but saw the 2nd to be ISTs, 3rd corner was Mountain Climbers (which instead turned into people slipping and sliding all over the parking lot like crazy), and the 4th one was low slow merkins. Back at the bells, @Dutch led the men in several kettlebell swings then shoulder presses, as YHC and @Guinness searched and dug through the bell box for suitable weights. YHC found the usual golden bell, and @Guinness was forced to choose between lighter than usual and way too heavy, opting for the former.

YHC finally arrived and led the men in 15 Tricep Extenions and 7 KB slingshots / around the worlds.

We then made our way to the pull up bars, getting ready to do some HIIT exercises with bells, bodies, and bars. The rain began to pour like crazy, changing plans so that we could burn in less hurricane-like positions… and so YHC didn’t have to fear drenching the phone.

Under the portico we went through several HIIT rounds. 30 seconds per exercise with a 30 second rest interval after every 3 exercises. It went something like this:

The HIIT Thang:

—-Set 1—-
Swing
Curls
2 Touch 180 Squat Jump
REST (for the 1st one, we did 15s of planking, and some Michael Phelps to loosen up)
Repeato x 2

—-Set 2—-
Mountain Climbers
Squat Press
Freddy Mercury
REST
Repeato x 2

—-Set 3—-
Burpees
KB Swing
Alternating Lunges
REST
Repeato x 2

—-Set 4—-
KB Halo
High Knees
Tricept Extenions
REST
Repeato x 2

Mary:
Russian Twist x 13
LBC with Bell x 20
Pretzel Stick x 10 each side
Plank 60 seconds

Stretching

Thanks for coming to the beat down, earlier than YHC this morning men! Keep beating down, and step up to lead as well! Tradition Sign Ups: http://www.signupgenius.com/go/10c0b49acaa2ca6fa7-qschedule

Kettlebells, SWAT

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