November 29th, 2019 By King Louie

Filled with calories, only two men left their holiday slumber comas to put all that food to good use. YHC drove up to an empty lot and was prepared to do an @Skipper impression and listen to the car’s stereo with the bell. But look! There comes @Sterling, ready to run for some coffee and fellowship… but the fellowship is missing. Rather than run alone and look like a bell hater, he decided to join me in making sure all of yesterday’s food goes to our muscles instead of our guts.

With a quick mosey around the church, Warmorama looked like this:
SSH x 25
IST x 10
Cotton Picker x 10
Merkins x 10
Arm Circles
Michael Phelps

The Thang:

Goblet Squat x 15
KB Swing x 15
Merkin x 10
Run across parking lot and back
*Repeato, removing 1 rep every time until 5, 5, 1 is reached.

Carry Bells to the bricks, doing curls halfway and carrying overhead for the rest

Partner 1:
KB Bent Row x 10
Lawnmower pull x 10 each arm

Partner 2, with bricks:
Side Lat Raises x 10
Front Lat Raises x 10
Bent Over Lat Raises x 10

Switch
Repeato x 2

Mary:
LBC with Bell x 20
Freddy Mercuries x 20
Homer to Marge
Plank 60s

Thanks for joining me, keeping me from a dark lot and draining my car battery today Sterling. Hopefully everyone had a great Thanksgiving…. hopefully they are at one of the 7AM beat downs, or can come work off some Thanksgiving fat soon!

B.O.M.B.

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