March 8th, 2020
Three men gathered this morning for a King Louie beatdown that focused on the upper body. It went something like this:
Mosey
Warmorama:
SSH x 20
IST x 10
Cotton Pickers x 10
Windmill x 10
Merkins x 10
Arm Circles
Michael Phelps
Kettlebell Warmup:
Swing x 20
Figure 8 x 5 each way
Around the World x 5 each way
Halo x 5 each way
Sumo Squat High Pull x 10
The Thang:
Walking curls to the Pull Up Bars.
Switch to Walking Overhead Press halfway.
Set 1:
Partner 1: Overhead Press
Partner 2: Curls
Partner 3, The Timer: Inverted Rows x 10
Everyone switched after P3 was back from their exercise. Repeato until a total of 250 curls have been done.
Set 2:
P1: Lat Pull Overs
P2: Chest Press
P3, Timer: Inverted Rows (chin up version) x 10
Repeato until a total of 250 chest press
Carry the Bells to the picnic area.
Set 3:
P1: Shrugs
P2: Bench Dips
P3: Lunges, x 5 each side
Repeato until a total of 150 bench dips
Back to the flag
Curls x 5
Hold halfway curl, 5s
Repeato for 4, 3, 2, 1 reps and time
Tricept Extenions x 5
Hold at bottom of exercise, 5s
Repeato for 4, 3, 2, 1 reps and time
Mary:
LBC x 20
Reverse Crunch x 10
Windshield Wipers (without bell) x 7 each side
Pretzel Stick x 10 each
Plank 120s