July 20th, 2021 By Walt Bundy

1. 4:45am QIC wakes to rain. Oh no, will he be alone he wonders. Will the rain keep the Dawgs away. 5:25am QIC pulls into the DawgHouse. What’s that there is one vehicle off in the distance and another set of lights follow behind. Yes!!! Not alone. But will there be others. 5:30 no time to wait for others. So off go the Tres Amigos to get their Monday swell on.

Warmarama:

• 2 laps around courtyard
• SSH
• Mountain Climbers
• Penny Pickers
• Windmill
• Halo

2 Rounds

Round 1 – 10 reps

• Curls ( single arm)
• Clean and Snatch
• Upward Row
• Kettle bell swing ( single arm)
• Goblet squat
• Merkins (one arm on kettle bell/each side)
• Lung (each leg)
• Plank Pulls ( single arm)
• Chest Press (single arm)
• Tricep Extension (single arm)

Mosey to tennis court, pull ups AMRAP, mosey back to courtyard

Round 2 15 reps

Mosey 2 laps around courtyard

Mary:

• LBC with bell
• Single leg extension holding bell in opposite arm overhead
• American hammers
• Pretzel crunch holding kettle bell in opposite arm

COT:

• Prayer for those traveling
• Yellowcakes M continued recovery
• Praise Turbines M test results
• Hammerhead event in Harrisburg 7/31

Thanks Yellowcake and Porto for braving the elements. Great work by all! Yellowcake challenge to add pull ups to all workouts accepted and met. 

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