October 2nd, 2017 By Heatstroke

4 PAX choked down their red pill on a pretty cool Monday morning and entered the gloom to get their week started right.  Low 40s this am, YHC actually wore a long sleeve shirt, first time in a long while.  Supplies were dropped behind the HT in preparation for today’s festivities.  We met at the CB lot, disclaimer given, YHC attired in safety gear galore, and we moseyed on a mobile warmarama to behind the HT

Warmarama:

• SSH X 15 IC
• Air presses X 20 IC against wall
• Merkins X 10 IC
• Slow Windmill X 10 IC

The Thang:  Rail Work

1st cycle:

• KB chest press (big red) on rail
• Lawnmowers – big green
• one arm chest press – half get up
• Timer – run to street light and back
• Rotate (did about 4 cycles)

2nd cycle:

• Suitcase rows with 25 lb barbell plates in each hand
• KB Chest press (big red) or modify to pinky with one arm on rail
• OH pullover on rail
• Timer and rotate – same as above (did about 3 cycles I believe)

Mary:

• Mason twist X 10 IC
• W X 10 IC
• LBC X 20 IC – watch your teeth

COT: Prayers to my dad who is finishing up targeted radiation treatment for cancer on his spine, prayers to my really good friend I visited this weekend who is having very serious marital difficulties (has 3 young daughters,) prayers for Marie’s mom.  Also prayers for everyone in Las Vegas with this senseless shooting, awful.

HEC starts today.  Jump in if you are looking to get right in the nutrition department

Moleskin:  Thanks for coming out gentlemen, it was a pleasure.  Got some quality chest and back work in today – some old fashioned push-pull.  See y’all next time.

Heatstroke

Bell Buster

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