July 7th, 2017 By Heatstroke

9 PAX took the red pill, entered the gloom, and came out the other side better for it.  YHC had once again been checking on his computer for kb workouts that would be PAX worthy/appropriate and found a couple of gems.  Both weren’t too long, so why not do them both.  Disclaimer: I am not a professional, but the workout we would be doing kind of was.  So a semi-pro beatdown we would have.  We mosey to the Suntrust lot for that sweet, smooth, glove-free pavement.

Warmarama:

• SSH X 10 IC
• IST X 10 IC
• Merkins X 10 IC
• MC X 10 IC
• Good Mornings with KB X 10 – new one – liked it

The Thang 1: The Pinnacle (video title)

1. Dead Swing / Full Swing combo X 5 each arm – 3 sets
2. Dead Clean / Swing Clean X 5 each arm
3. Dead Clean & Press / Swing Clean & Press X 5 each arm
4. High Lawnmower / 1/2 Snatch / Full Snatch X 5 each arm
5. Dead Clean to full squat / Swing clean to full squat / Goblet squat X 5
6. Windmill (awful) / Figure 8 to hold / Hand-to-hand sumo deadlifts X 5
7. Mix in occasional mosey around bank for rest

The Thang 2: Element II (video title)

1. Dead Swing X 5 / Sumo Deadlift X 5/ Swing X 10 – two arm – 2 sets
2. Get-up sit up X 5 / Chest press to 1/2 get up X 5 (need to go to videotape on this one) / Mason Twist X 10 IC
3. Wave Squat X 5
4. Goblet Squat X 10
5. Mix in mosey around bank

Mosey back to CB lot for Mary:

• W X 10 IC w/ bell
• Sit & Press X 10 IC
• Recover, recover

COT:  Need for Speed 5k tonight at 7:30, arrive at 6:30, $20 to register or come out and help at F3 tent.  8am tomorrow morning meet at Waterboy’s house to go over to Hawkin’s residence in Moss Creek to help pressure wash siding and paint shutters.

Waterboy’s address: 1576 Duckhorn St NW, Concord, NC 28027

Hawkins address: 9630 Laurie Ave., Concord, NC 28027

Shoutout to Jimmy Buffett’s grandfather who turns 94 today and still spry and getting after it, happy birthday!

Moleskin:  Good workout today gentlemen!  Did some different moves today, some which I would happily (or unhappily) bring back.  Windmills are something we can work on to be sure, pretty humbling.  Great to see Love Seat and Life Alert getting after it this week.  Good work by Sparknut and Whatley getting after BR & BG.  Looks like we might be getting everyone folded into Slack, almost there.  The good thing about a “professionally devised” workout is that it is not necessarily soul-crushing while you are doing the workout (although still hard) but there is a good chance you are actually getting stronger and will feel it more later (as I am now all through my shoulders, traps and back.)  The way each round progressed ratcheted up the intensity and difficulty.  I have a bunch of lifting chalk that I am thinking of bringing out for future KB workouts.  I like working without gloves but man does it get slippery.  Might be a hot mess, but worth a try.  Thanks to all for keeping each other motivated! Have a great Friday, gentlemen!’

Heatstroke

Bell Buster, Rolling Stone

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