December 3rd, 2018 By kilowatt

Fresh off getting ink from on a full F3MECA passport, YHC pulls into a damp CBA parking lot and finds 3 other HIM to join. After a quick inspection of the Mystery Camper DISCLAIMER and we’re off.

WARMARAMA – All IC

Quick run around the HT parking lot

• SSH x15
• Windmills x15
• IST x15
• Kettlebell Halos x10 each direction

THE THANG:

4 circuits of 3 exercises each, 10 reps each exercise, each circuit repeated 3X, IC as appropriate

Circuit 1

• Kettlebell thruster
• Lawnmowers – each arm
• Kettlebell swing

Circuit 2

• Deadlift
• Shoulder press – each arm 5x
• Curls

Circuit 3

• Upright row
• Lunge – each leg
• Plank pull throughs – each arm

Circuit 4 (we did this circuit twice)

• Sumo squat
• Outhouse curls
• Tricep extension

Mary – 25 LBCs IC

COT

Prayer Requests:

• Sparknut’s Brother
• Life Alert’s Cousin
• MC’s Mom
• Heatstroke’s Dad

Announcements:

• MECA Happy Hour 7PM 26 Acres
• Red Friday is at Comanche THIS FRIDAY

Moleskin:

• This workout was shamelessly pilfered from Harrisburg Iron’s workout the previous Friday. But all of those were OYO…IC adds just a few reps.
• I was definitely smoked on the edge of “can’t do it…don’t Q it.

The Lord is good,
a refuge in times of trouble.
He cares for those who trust in him – Nahum 1:7

Bell Buster, kettlebell

---