March 9th, 2020 By King Louie

Five men gathered this morning to better themselves in the chilly gloom. Here’s what they did:

Mosey

Warmorama
SSH x 25
IST x 10
Cotton Picker x 10
Windmill x 10
Merkins x 10
Arm Circles
Michael Phelps

KB Swing x 20
Sumo High Pull x 10

Line up and face the next parking spaces.

Lawnmower Pull x 20, right arm
Carry in right hand to next spaces
Lawnmower Pull x 20, left arm
Carry in left hand to first spaces
Repeato, 15, 10, 5 reps

Swing x 20

Clean and press, x 10 right arm
Carry overhead in right arm to next spaces
Clean and press, x 10 left arm
Carry overhead in left arm to first spaces
Repeato, 7, 5, 3 reps

Swing x 20

Curls x 20
Carry in Goblet position to next spaces
Goblet Squat x 20
Carry in Goblet position to first spaces
Repeato 15, 10, 5 reps

Sumo High Pull x 10
Carry overhead to next spaces
Overhead press x 10
Carry to previous spaces
Repeato 7, 5, 3 reps

Carry bells to pull up bars

Pull ups x 5
Shrug and hold, 3-5s x 7
Repeato

Chin Ups x 5
Single arm shrugs, 10 each side
Repeato

Carry back to the flag

Lat Raise x 10
Chest Press x 10
Skull Crushers x 10

Mary:
LBC with bell x 20
Reverse crunch with bell x 10
Windshield Wipers with bell x 7 each side
Freddy Mercury x 20
Homer to Marge
Plank 90s

Thanks for joining us for your Passport stamp this morning, Poutine!

SWAT

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