June 21st, 2021 By HoneyDo_MECA

9 Dawgs showed up to get some work done. With the promise that Hans and Franz would be proud, the bar was set and we set off.

Haul the weights to the ticket booth and quickly realize YHC left the speaker and phone on the bumper.

Warmup
– SSH X15
– Arm Circles
– Windmill
– Penny Pickers

Field trip to get the speaker and be heckled about running at Kettlebells. Sadly, that wasn’t the last of the heckling, but there was some begging for a run break.

The thang
Arm focused pyramid. Each single side lift count is for each side. If your weight is too much, double the reps and do 2 handed.

1 – Burpee (more complaints, mostly from Porto)
2 – Thrusters
3 – Single arm curls
4 – High Rows
5 – Single Arm Tricep Extensions
6 – Single arm Ovehand Curls
7 – Side Lunges
8 – Single arm Overhead Press
9 – Single arm Hammer Curls
10 – Swings

Follow the pattern:
1
2,1
3,2,1
…
10,9,8,7,6,5,4,3,2,1
…
3,2,1
2,1
1

Still a few minutes left so on your six.
Single arm chest press x 10 each side (or 20 2-handed)
Repeato x3
Skullcrushers x30

Mary
Pretzel Crunch x15 each side
4 minute plank-a-palooza by Audit and Buck

Moleskin
– Lots of fun this morning, I don’t know about you guys, but my biceps are toast. I would have loved a lighter weight for the day, but Porto wasn’t giving his up. At least I gave him some Journey at the end to make up for the whopping 19 Burpees we did. Gotta get all the heckling in before he leaves us. FYI, burpees can be done at Kettlebells
– The request to run at the halfway point was heard, wasn’t approved, but I did take it as a job well done.

Announcements/Prayers:
– Prayers for Loveboat’s M’s grandpa
– Adopt a Street project upcoming. Check slack or show up tomorrow to find out.
– Afton/Dawgs are looking for a couple of 12-passenger vans for BRR. If you have a lead, let us know!

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