October 19th, 2020 By King Louie

This morning two men showed up to get strong. The rest fartsacked or ran to hide their girly man soccer arms. Major Pain would’ve been proud, here’s what we did:

Church Mosey

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

The Thang:

Goblet Squat x 20, no break, immediately go to:
KB Swing x 20, , no break, immediately go to:
Kettlebell Burpees x 5

Wurls halfway to pull up bars, overhead press the rest of the way

Pull Ups x 5
Dips x 5 / Curb Dips x 10

Line up kettlebells facing across the lot:
Swing x 10
Curls x 10
Squat Press x 10
TricepT Extenion x 10
– Mosey bars for:
Pull Ups x 5
Dips x 5 / Curb Dips x 10
– Mosey back to bells for:
Left Arm Clean and Press x 2, carry over head 1 parking space forward, switch sides and repeat
REPEATO across entire lot

After going across the entire parking lot, mosey around the parking lot
Single Arm Shrugs x 20
Shrugs x 20

Line up kettlebells facing back across the lot:
Swing x 5
Curls x 5
Squat Press x 5
TricepT Extenion x 5
– Mosey bars for:
Pull Ups x 3
Dips x 3 / Curb Dips x 6
– Mosey back to bells for:
Left Arm Clean and Press x 2, carry over head 2 parking spaces forward, switch sides and repeat
REPEATO across entire lot

Mary:

Kettlebell Plank Drags x 5 each direction
T-Merkins x 5 each side
Plank 10s

SWAT

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