16 of F3LKN's finest emerged from the gloom to meet the Q after a solo Standard run and then proceeded to get after it with a Parking Lot chock full of PAIN.
Kettlebell carry to far end of parking lot.
Cotton Pickers X 15
SSH X 15
Windmills X 15
IST X 15
KB Swings X 15
Arm Circles and triceps stretches
PLOP commences – increase reps by 1 at each parking space from 1 to 10, then jog around far island and back to KB
Exercises:
Sumo Squat
Curl
Overhead shoulder press
Skull Crusher
Combination Sumo Squat, Curl, Shoulder Press to Skull Crusher
Around the World
Lawnmower Pulls Right Arm
Lawnmower Pulls Left Arm
KB LBCs
Circle up for MARY
Low Flutter X 20
Rosalita X 20
Touch 'Dem Heels X 20
Pretzel crunch X 10 to each side
Homer to Marge X 5
Naked Man Moleskin:
1) Let's be honest, it wasn't the total smackdown as delivered by Uncle Rico last week, but the pax definitely felt this one
2) Solo standard for the Q was unexpected but shout out to the GCC boys who crossed paths with me near the end. I believe one or 2 of them nearly fainted when they realized it was me running. Sorry boys.
3) Uncle Rico is the undisputed KB champ now that Bogey is semi-retired. His KB alone scares me. I am not alone
4) WAR DADDY today is Jersey Boy and war baby is Kachow, both of whom really got after it and were leading most laps
5) Magnus and Capone were pushing themselves as well
6) Special shout out to OGs Bama and Primo, near OG Hat Trick and Kanawha Warrior Waffle House – always a pleasure to have you in the house
7) Grand Prix is a new face to me, hope to see you and the rest of the pax tomorrow at PAINinsula for Egyptian's virgin Q
8) As always, it was an honor and privilege to lead this group of men today!
AYE!
Outlaw