Music-Less Heavy Metal Monday

June 3, 2019
Heavy Metal Monday
0530
Weather: breezy and cooler than the last two weeks
# of Pax: 16
Pax: Mr. T, Floppy Disc, Wawo, Puffer, Jiffy Pop, Hello Kitty, Mayhem, Gen X, Bone Spur, Seahorse, Walburger, Do Right, Morpheus, Gum Tree, Deputy Dog & Gravity.
WIC: Gravity – no music

I think I signed up for this Q some time ago, because yesterday was my 2.0’s 17th birthday. As a reminder, Q the workouts on those days important to you and a way to honor them.

Warm-o-Rama:
SSH x 17 IC
Potato Pickers x 17 IC

The Thang:
Grab a KB and line up behind Seahorse. At a Ruck pace, we are gonna Carterico Indian walk/run to the pull up bars. The Pax in the rear does 5 squat thrusters and double times to the front. Seahorse may not have long legs, but obviously, he hung out at the mall a bunch … he can walk fast.

At the Pull Up Bars – a circuit:
Break these reps up anyway you can.
25 pull ups
50 squat thrusters
75 tricep extensions
100 curls

YHC did 5, 10, 15 & 20 x 5.

KB swing on the 6. Once everybody is swinging, we do two more rounds of 5, 10, 15 & 20.

Line up again for the same Carterican Indian thing around the pond and back to the AO.

Mary with Bells:
V-Ups x 20 IC
LBCs x 20 IC
American Hammers x 20 IC
Flutter Kicks x 20 IC (Morpheus)
Freddie Mercury’s x 30 IC (Mr. T)
Stop Freddie Mercury’s x 15 IC (YHC attempted this)
Bull Ring Plank, 3 merkins on your turn (Seahorse)
People’s Chair with your Bell for a 5 count around the ring. On the last 5 count, YHC had the PAX do a little pump/twerk on the end.

COT: Mr. T asking for prayers for his younger brother. Big Sky and his family for safe travels. YHC’s FIL.

Skins: Mr. T – its great to see you out again, glad my near death experience motivated you to post again … you’re welcome.

As always, its an honor to lead. Happy Birthday to my oldest Pique.

SMACK TALK!

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