Smells & Whistles

Warm-O-Rama:

SSHs, ISTs, Abe Vigodas, Arm Swirlies FWD and BKWD

The THANG:

Dirty Doracides – Partner 1 AMRAP while Partner 2 sprints to end line of first tennis court and back then to end line of second tennis court and back.  Flapjack until all reps are completed.

Round 1:

75 – Kettle Bell Curls

150 – LBCs

250 – Squats (with or without Kettle Bell)

Round 2:

75 – Alternating Lunges (with or without Kettle Bell)

150 – Kettle Bell Skull Crushers

250 – Rosalita

Round 3:

75 – American Hammer

150 – Goblet Squats

250 – Kettle Bell Bent Over Rows

MARY:

LBCs, Low Dolly, Mutton Crunch RoL and LoR, Freddie Mercs

Musings:

YHC hit a skunk on the way to Virginia and carried the smell all the way to the workout.  You’re welcome!  Saw it in my lane on the way home so he/she/it either crawled over there and died or YHC’s truck yeeted he/she/it over there during impact.  #RIP

Happy Day to Burlap and Closer!

Thanks to #Randy for sneaking YHC on the Q list for #BnW.  YHC doesn’t venture out of #WeFoCo to workout often.  It was nice seeing some old and new faces and working out with you men!

Playlist:

In the Air Tonight – Phil Collins

Sweet Child O’ Mine – Guns N’ Roses

Cum on Feel the Noize – Quiet Riot

Blue on Black – Five Finger Death Punch

Bulls On Parad – Rage Against The Machine

Dr. Feelgood – Motley Crüe

Spoonman – Soundgarden

Sound of Madness – Shinedown

Down with the Sickness – Disturbed

Two Hearts – Phil Collins

Announcements:

July 4th Convergence – keep an eye on Twitter and reach out to Burns if interested in Co-Qing.

Prayer Requests:

Plunger’s dad recovering

TSC’s mother Shirley recovering from hip replacement surgery

Data took us out!

 

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

— Jerry Rice