July 24th, 2020 By King Louie

Three men gathered at the shovel flag to a bell based beatdown. Here’s what happened:

Mosey around the church

Warmorama:
SSH x 15
IST x 15
Penny Picker x 10
Windmill x 10
Low Slow Squat x 10
Merkins x 10
Arm Circles
Michael Phelps

The Thang:

KB Swing x 20

Line up and face the back of the parking lot. Figure 8 Lunge walk to the next line.
Swing x 5
Sumo High Pull x 5
Curls to Press x 5

Repeato, increasing reps by 5 at each line until across the lot then decreasing reps on the way back. (5 reps, 10 reps, 15 reps, 20 reps, 15 reps, 10 reps, 5 reps)

Mosey to Pull Up Bars

Chin Ups x 1
Curb Dips x 5
(Repeato with 3 and 10, 5 and 15, 3 and 10, 1 slowwww and 5)

Mary:
Shawshank x 10 OYO
Chest Press x 10 IC
Dragon Flag (or modify with Straight Leg Reverse Crunch) x 7 OYO
Skull Crusher x 10 IC
LBC x 20 IC
Plank ~45s

B.O.M.B.

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