July 8th, 2019 By kilowatt

Pox and YHC were nearly alone in our building on Friday and I dropped the threat of another text from Heatstroke. It worked: Pox’ yellow truck rolled in this morning with Golden Boy riding shotgun.

Tires were out and 2 other HIM rolled in. 0530 on the money and Heatstroke came in to hit the Kitty Run making it a total of 6.

DISCLAIMER then WARMARAMA with a quick run around the HT parking lot and then all IC

• SSH X 20
• Merkins X 10
• Plank Jack X 10
• Windmill X 10
• Cotton Picker X 10

THE THANG

YHC wanted another crack at a beatdown we barely got halfway through in February.

It goes a little something like this:

Greta is a variant of Dora straight from the Exicon

Split into partners (I shadowed Hot Pack and Manwich). P1 does prescribed exercise while P2 flips the tire 3 times and then 3 more times in the opposite direction to meet P1 and flapjack. Partners reps will accumulate until completing the following (all OYO with KB).

Same concept as Dora, but worse.

• 100 Tricep Extensions
• 200 Curls
• 300 Swings
• 400 Goblet Squats <– (POX and Golden Boy were 200ish, Manwich, Hot Pack, and YHC got to 300)

MARY

All IC with KB

• LBC X 20
• Pretzel Crunch X 10 ea side
• W X 20

(Forgot the “murican Hammer”…Q fail)

Co’T

• Prayer Requests
  • Pox’s relative with a brain bleed
  • Heatstroke’s Dad, Father-in-Law and his elbow
  • Sparknut’s Brother

MOLESKIN

• Welcome Back Pox and Golden Boy!
• As mentioned last time: The 100 KB Burpees is excessive and ate up most of the time. Replaced with Triceps extension. With an expeditious warmarama – this should be doable within the timeframe of a beat down…tough, but doable.

Romans 12:19 – Love must be sincere. Hate what is evil; cling to what is good.

Bell Buster, kettlebell, Kettlebells

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