Disclaimer given
Warmup:
20-IC Side Straddle Hops
10-IC Windmills
10-IC Copperhead Squats
10-IC Cotton Pickers
Arm Circles
Hug Yourself
Mosey ½ parking lot lap
The Thang:
Mosey to the gym entrance. Crank some Heavy Metal on YHC’s PA system and do work with KB’s and a slam-ball.
Pax rotate turns on a 20lb slam-ball. (5) slam-ball burpees while others perform:
15-OYO Watch Breakers Left Arm
15-OYO Watch Breakers Right Arm
15-OYO Curls Left Arm
15-OYO Curls Right Arm
15-OYO Skull Crushers
15-OYO Squats
15-OYO Dips on the Bench
15-OYO Decline Merkins on the Bench
15-OYO Plank Rows Left Arm
15-OYO Plank Rows Right Arm
21’s Curls for the Girls
Lunge Walk with KB to 1st parking spot and back.
Repeato, but change slam-ball to 5 granny shots
Repeato, but change slam-ball to 5 free throws
Mary:
10-IC American Hammers with KB
15-IC LBC’s with KB
Reflection:
Ephesians 4:31-32 “Get rid of all bitterness, rang and anger, brawling and slander, along with every form of malice. Be kind and compassionate to one another, forgiving each other, just as Christ forgave you.” YHC was very upset with an individual earlier this week, but need to forgive for the things others do that I can not control.
MC:
YHC promised a “slamming” time this morning and did not disappoint. Aggressive slamming of the slam-ball to heavy metal music really gets the heart pumping.
Scope is also a closet metal head with great headbanging form. Congrats to the attendance streak. 4 consecutive posts for Scope. Great work today brother and looking forward to seeing you tomorrow.
FNG-1 Tickle’s 2.0 enjoys running around her neighborhood while carrying Old Glory and yelling “We’re America!” There is a change for our future! Great example Tickle! Hopefully she does not get filmed doing this during a hurricane and end up becoming an epic meme.
Mater’s Jeep is looking pimp with the new lift and mud-grips. He’s a winch and manly paint job away from transforming it from a Barbie Jeep, to a middle-age crisis man Jeep.
Hefty was excited to get home, shower and put on his fancy button-down dress shirt. He was confident he would not be able to button it due to the extreme pump he gained during the beatdown. Hopefully, his Scouting skills will kick in and help to sew his buttons back on.
Kudos to Mater and Hefty on their 5K standard this morning. Also, apparently these two had some sort of hard boiled egg eating competition last evening. The battle came to an abrupt, anti-climatic conclusion this AM as their bowels could not contain the toxic gasses any longer. They managed to completely engulf the mosh pit with the unpleasant aroma of sulfur gas for the entire workout.
Be sure to place your order for the Denver F3 shirts.
After coffee tomorrow, stop by the Holy Spirit Catholic Church tomorrow and check out our local Scouts pinewood derby.
Pleasure to lead this AM. Make it a great day.
Twinkle