October 3rd, 2017 By King Louie

8 pax showed up today for a King Louie led beatdown. At 5:29, YHC pulled up – Seeker apparently knew it before seeing it by the sound of my car. With barely enough time, YHC made it to the men, gave a disclaimer, and began a mosey while the clock still said 5:30AM. A mosey was done around the church, followed by…

Warmorama:
SSH x 20
IST x 15
Hillbilly x 10
Merkins x 10
Mountain Climbers x 10
Cotton Picker x 10
Arm Circles
Michael Phelps

The Thang:

Run to fence, 7 derkins bottom rung, 6, middle, 5 top.

Run to Daycare

Lunge walk to bus
Bearcrawl back

Run to business park, Al Gore while waiting on the 6

5 minute circuit:

Squat Jumps x 5
Muscle ups x 5
Dips x 10
Muscle ups x 5
Repeat for 5 min

Forward and back, side to side jumps over parking lines – 20 each direction

Mosey back to daycare
Plyo merkins x 10
Low slow squat holds x ~5-10… got distracted and didn’t count the first set.
Repeato

Mosey to pull up bars

Pull ups x 5
Suicides x 5
Repeato, but 4, 3, 2, 1

Mary:
LBC x 20
Freddy Mercury x 20
Crunchy Frog x 13
Plank 60s
Thread the Needle x 5 each side

Announcements:
HEC started October 2nd. Contact @Guinness if you want to join and haven’t yet.
Bookstudy at Bojangles on Fridays at 6:30AM. New book: The Slight Edge by Jeff Olson.
Stonebridge Real Life, Men’s Ministry, Breakfast October 14 7:30-9:30AM. King Louie led beatdown 6:30AM-7:15 beforehand.

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