July 1st, 2022 By Deadhead

PAX: PapaJohn, SoloCup, Minnow, Practice, TarTar, Hacksaw, JD, Deadhead

 

WARMORAMA

Mosey to up the path to the clearing and circle up. 

 

SSH x 15

Windmill x 10

Michael Phelps

Arm Circles

Merkin IC x 10

 

Mosey back to the bells.

THE THANG

Flower bed:

Step up + 1 overhead press

Step down + 10 goblet squats

Continue increasing overhead press and decreasing goblet squats until 10/1. Plank when done.

 

15 dips

15 incline

15 decline

15 Mike Tyson’s

 

Farmer carry to the clearing, switching hands halfway.

10 Swings OYO

Farmer carry/Overhead carry back to the flower bed.

 

BLIMPS

5 burpees

10 lunges (each leg) + bell

15 IST + bell behind your head

20 Merkins

25 plank jacks

30 sumo squats + bell

Run to the clearing and back.

 

Ladder 2:

Step up + 1 high row

Step down + 10 tricep extensions

Repeat until 10/1.

20 dips

20 incline

20 decline

20 Mike Tyson

Farmer carry to the clearing and back. 10 swings OYO.

MARY

LBC x 15

Flutter Kick (bell pressed) x 15

Box Cutter (bell pressed) x 15

Downward Dog

Cobra

Child’s Pose

Recover, Recover

MOLESKIN 

• Excellent work today in super humid conditions.
• The #Silversneakers were out in force this morning! Way to put in the work.
• As stated in the disclaimer, when it comes to kettlebells, I’m as much a novice as anyone who wanders in off the street, so thanks for humoring me. I tried to make it as challenging as I could and fill it with “arm shit”
• Gonna be feeling this tomorrow.
• Speaking of tomorrow, the Rail Yard beatdown will be launching from Percent Taphouse, not the park.
• Your Q looked excited. It’s gonna be a good’n.
• Twas good to be back out in the Gloom, it seems that all I missed was the escalation of tensions regarding the Local Legend crown of the Pitchfork! My popcorn’s ready.
• Coffeeteria featured local legend talk, the secret to picking up chicks at work (extra sauce does it every time), and playing which family member is the least liked. #ShowToKnow
• As always, it’s an honor to lead.

“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.” — George Bernhard Shaw.

 

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