6 Pax beat the fart sack to get better and swing some bells.
Weather: A warm 65 (that’s why I was sweating so much, right?)
Disclaimer
Prayer
Warm-Up
KB Stretch (On YHC’s call)
That was it…That was all the warmup.
The Thang
KB Clean and Press Pyramid (Clean once and press once, clean once and press twice, clean once and press three times, clean once and press four times, clean once and press five times, repeat in reverse order. Switch arms. Rinse and repeat.)
EMOM: 5 KB Swings, 10 Curls for the Girls, 10 triceps extensions (8 rounds)
KB Clean and Press Pyramid
EMOM: 5 KB Swings, 10 Goblet Squats, 10 Lunges (5 each leg) (8 rounds)
KB Clean and Press
EMOM: 10 Chest Press, 10 Nutcrackers, 10 Flutter kicks with a static KB press (5 each leg) (8 rounds)
One trip around the circle of dealers choice
Gumby (The Booster Pretzel was a hit!!!)
COT, Count O Rama, Name O Rama
Moleskin: Is there any better music to lift heavy things or do hard things to that metal, specifically Metallica? The correct answer is no. A special thanks to Sharknado for the playlist.
Announcements: Cheech 10K/SAFE Lexington 10K 11/14, Go Vote. It doesn’t matter who you vote for, just vote.
Prayer Request: Unspoken, Healing of an injury for Sharknado’s childcare provider, Praise: Shredder’s youngest daughter is getting married this weekend.