September 7th, 2020 By HoneyDo_MECA

6 dawgs were intrigued enough by the invite yesterday to join in on celebrating a holiday by laboring instead of sleeping in their cozy beds. We had some fun discussing Rerun giving birth to a kettlebell, Pharoah admiring the moon and the naming of an FNG. Sadly, my offer of being DJ for the morning and no running wasn’t enough to draw a bigger crowd, but they have no excuse for not showing tomorrow with their fresh legs. We even did the 100 merkins for the DCOM so Loveboat doesn’t have to do them right before he falls asleep tonight. Here is your workout.

Warmup:
SSH x 15
Hillbilly x 10
Arm Circles small/large front/back
Phelps

The pyramid:
3 sets of excercises, 10 reps each, x3 (those counting at home, that’s 30 total reps)
– Outhouse curls/tricep extensions
– Sumo squats/lunges (each leg)
– Overhead press/upright rows

3 thrusters
3 thrusters, 6 swings
3 thrusters, 6 swings, 9 crossover merkins
3 thrusters, 6 swings, 9 crossover merkins, 12 squats
3 thrusters, 6 swings, 9 crossover merkins, 12 squats, 15 lawn mowers (each arm)
3 thrusters, 6 swings, 9 crossover merkins, 12 squats
3 thrusters, 6 swings, 9 crossover merkins
3 thrusters, 6 swings
3 thrusters

For those counting at home, that’s 90 merkins (5 sets x 9 reps x 2 per rep = 90) so let’s finish the 100

10 merkins (DCOM complete)

Same as before, 10 reps, 3 times
– Outhouse curls/tricep extensions
– Sumo squats/lunges (each leg)
– Overhead press/upright rows

Pyramid complete, but we still have time because there were a bunch of studs out there.
Add another set to the 10 reps x3
– Chest press/mason twist

Mary:
LBC x 15
Low dolly x 15
Peoples choice
– Rerun – Abs with Habs
– Pharoah – low flutter
– Tugboat – Homer to Marge
– Loveboat – Pretzel crunch

Always an honor to lead. After my last kettlebell lead, I was made aware we likely ran too much, so per Pharoah, we traveled 0.01 miles today. Likely won’t happen again, so if you don’t like moving the legs, you missed a once in a lifetime opportunity.

1. Lots of mumble chatter today (side effect of no music). Some shadow play with sumo squats and kettlebells, and some confusion on what we’re actually doing.

2. Strong work by our newest member Pillow Talk. Doesn’t get any easier, but you will get stronger.

3. Almost audibled out of those last lunges, but decided your legs will thank me later. #Dontskiplegday

4. Had a bunch of studs out there today for me to push to keep up with, always fun to do when you lead.

Until next time fellas, stretch those legs good today, we’ll hobble a bit on the run tomorrow.

Kettlebells

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