August 9th, 2019 By King Louie

Two men showed up to be led by YHC in a King Louie kettlebell beatdown. Here’s how it went:

Mosey around church

Warmorama:
SSH x 20
IST x 15
Cotton Picker x 10
Windmill x 10
Merkins x 20
Mountain Climbers x 10
Arm Circles
Michael Phelps

The Thang:

Set 1:
Lawn Mower Pulls AMRAP
Reverse Lunges AMRAP
Timer : Run across lot
Repeato x 3

Set 2:
High Pulls AMRAP
Sumo Squat AMRAP
Timer : Run around lot
Repeato x 2

Brief Mosey
Incline Merkins x 19
Derkins x 19

Brief Mosey
Merkin Jacks x 19

Set 3:
Curls AMRAP
Bent Over Row AMRAP
Timer: Run across lot
Repeato x 1

Diamond Merkins x 19
Walking Merkins x 19

Set 4:
Shrugs AMRAP
Shoulder Press AMRAP
Timer: Run Across lot

Mary:
Russian Baby Crunch x 10
Freddy Mercury x 10
Merkin jacks x 19

Thanks for joining me. Men’s breakfast + speaker at Stonebridge Church tomorrow morning, 7:30AM-9:30AM.

B.O.M.B

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