October 5th, 2017 By King Louie

3 men woke up and went to jail this morning. They did the following:

Warmorama:
SSH x 20
IST x 10
Hillbilly x 10
Toy Soldiers x 10
Monkey Humpers x 10
Mountain Climbers x 10
Windmill x 10
Arm Circles
Michael Phelps

The Thang:

Set 1:
Grab Cinder Blocks, group up at corner of Cell Block
Curl to Shoulder Press x 10
Sprinting zig zags across the cell block
Mosey back to start and REPEATO x 2

Set 2:
Mosey to Gun Range
Pull Ups x 5
Mosey to Great Wall
Muscle Ups x 10, climb over on last
REPEATO x 3

Set 3:
Mosey back to Cell Block
Tricep Extentions x 10
Lunge Walk across
Crab walk back
REPEATO x 2

Set 4:
Mosey halfway down Farmlands
WWII Sit Up UP HILL x 10
Mosey up Farmlands
Carolina Drydocks DOWNHILL x 10
REPEATO X 3

Mosey back to Cell Block for a few repeated exercises from above.
Curls to Press x 15
Tricep Extensions x 10
Repeato

Muscle Ups x 15

Pull Ups x 5
Isometric Pull Up Bicep Holds… 10 seconds then 20 seconds.

Mary:
LBC x 25
Freddy Merc x 25
Homer to Marge Medley
Pretzel Stick x 10 each side
Plank ~30s into hold merkins x 5
Left plank 10s, right plank 10s, regular plank 30s

Stretching

Thanks for joining me this morning, men!

Announcements:
HEC started October 2nd. Contact @Guinness if you want to join and haven’t yet.
Bookstudy at Bojangles on Fridays at 6:30AM. New book: The Slight Edge by Jeff Olson.
Stonebridge Real Life, Men’s Ministry Breakfast October 14 7:30-9:30AM. King Louie led beatdown 6:30AM-7:15 beforehand.

As I went back to my car I suddenly found a laminated card next to it with the Wendy’s logo, and it said “Camp Wannago.” No, I do not want Wendy’s on the HEC. But I’ll use this to have a weird BB title.

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