August 28th, 2020 By King Louie

Six men gathered for a beat down this morning. What they got was a heart pounding kettlebell workout and toilet jokes. Here’s what they did:

Mosey around church

Warmorama:
SSH x 20
IST x 10
Penny Picker x 10
Windmill x 10
Low slowwwww squats x 10
Merkins x 10
Arm Circles
Michael Phelps

KB Swing x 15
Halo x 7 each direction
KB Around the World x 5 each direction
Figure 8 x 5 each direction
KB Swing x 15

Walking Curls to the Pull Up bars where we began these stations:

——–

station 1
Burp ups x 20

walking shoulder press to next station

station 2
Alternating manmakers x 20
kb lbcs x 20

walking shoulder press to next station

station 3
Bobby hurley x 20
clean and press x 5 each side

walking shoulder press to next station

station 4
Yolk explosion station
delt triad x 10
kb shrugs x 10
1 arm kb shrug x 5 each side
sumo hi pull x 10

repeato until end

after 2 rounds, station 3 became:

Boat 20s
freddy merc x 10

after 3 rounds, station 2 became:

Alt shoulder tap merks x 10

Thanks for joining me this morning, men! And I guess @Shifu thanks us for giving him a place to pass gas?

B.O.M.B.

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