7 men out for a beatdown on Wednesday-O
FNG-1 = V Dub
Warmorama:
SSH, IST, Windmills, Cherry Pickers, Arm Circles
The Thang:
20 reps of the following exercises with dumbbells:
- Bent Fly
- Split Squat
- 1,1,2 Hammer
- Clean Press
- 2-way Bent Row
- Tricep Kickbacks
- Fly whilst holding 6 inches with legs
- Bench Flutter
- Overhead Pull Crunch
- Alternating Toe Reach
Moleskin:
- Natty brought the tunes this am to honor Harry Belafonte who passed yesterday. Harry sang the popular song Day-O-
- What is the meaning behind The Banana Boat Song?
- Banana Boat originates from the old Jamaican folk song Day dah light. It tells of the trials and tribulations of dock workers who loaded bananas at night. They would work while singing about their hard work and their wishes – the kind of consolation that also encouraged and gave them strength to persevere.
- Birds were singing along with Natty’s tribute songs this morning. So cool.
- 911 back from Italy where he hiked Mount Etna. It is one of the tallest active volcanos, coming in at 11,014ft. 911 said the biggest challenge was mental, keeping your feet on a narrow, somewhat slippery trail due to the volcanic stones with a huge dropoff beside the trail. Coming down was even more challenge with the step slide step cadence. Welcome back 911! He reported that is was an amazing trip.
- Congrats go out to V-Dub on his daughter’s acceptance to Duke and her decision to go there. Good luck V-Dub. What an honor!
- Slow Roll says the Good Wurst restaurant was good!
- Prayers for Hope, Jean, and 911 in Hope’s recovery!