September 14th, 2020 By King Louie

Ten men came out today to be entered into the pages of the Book of Heavy Metal. So many came that when @Guinness arrived late he had the choice of going light with Frostbite’s newbie 25lb bell or the 50lb bell that crippled @Dingo years ago. After a quick mosey (which @Hotwheels didn’t hear and stood around in confusion, until it came time to help some newer guys find the kettlebell stash) we circled up for….

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

Carry the Bells to the pull up bars for…..

The Thang:

Pull Ups x 5

Set 1:
KB Swing x 10
Curls x 10
Repeating with 9, 8, 7…. down to 1 rep each

Pull Ups x 5

Set 2:
Goblet Squat x 10
Tricept Extenion x 10
Repeating with 9, 8, 7…. down to 1 rep each

Chin Ups x 5

Set 3:
KB Swing x 10
Shoulder Press x 10
Repeating with 9, 8, 7…. down to 1 rep each

Chin Ups x 5

Set 4:
Goblet Squat x 10
Sumo Hi Pull x 10
Repeating with 9, 8, 7…. down to 1 rep each

Chin Ups x 5

Set 5:
KB Swing x 10
Curl to Press x 10
Repeating with 9, 8, 7…. down to 1 rep each

Mary:
LBC with bell x 10
KB Windshield Wiper x 5 each side
Freddy Mercury
Homer to Mark
Plank with 5 Merkins ~30s

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Thanks for joining me this morning, men! Glad to throw in some old metal/rock for Dutch and others and mix in a bit of my newer probably more acceptable metal (such as the “Heavy Metal Never Dies” which humored @Dutch and @Buckwheat so much). Glad to see so many numbers that we almost ran out of bells.

For anyone curious on the numbers…. We did:

165 KB Swings
110 Goblet Squats (but 165 Squats total with the Sumo Hi Pull)
110 Curls
110 Shoulder Presses
55 Tricept Extenions

SWAT

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