The Naked Banana featuring Ray Charles

The Naked Banana featuring Ray Charles

Shovel flag planted firmly in the ground and 30 Pax rolled in for the Skunk beatdown.  No one took TR up on his KB basics class at 0515.  #formconfidence

The Thang:

Ray Charles Lead

SSH x 25

Arm rotations x 10 each arm

IW x 20

Hanging Arm rotation x 10 each

2 hand swing x 20

1 hand swing x 10 each

1 arm swing alternating x 10

Clean jerk x 10

Goblet squat x 10

Clean and press x 10

Goblet squa to press x 10

Around the Wrold x 10 each

Louganis x 10

Mason Twist x 10

Figure 8 curl x 10

1 arm swing and pull x 10 each

Bananas L

Partner up like sized bells

Man makers while partner runs 2 laps

Flapjack

Alternating kb curls while partner runs 2 lap, flapjack

2 kb military press while partner runs a lap, flapjack

1 kb squats while partner runs a lap, flapjack 2kb bench press while partner runs a lap, flapjack Dying cockroach while partner runs a lap, flapjack

Mary the bell

Flutter with bell x15

Rosalita with bell x15

Twists with bell x15

Lbcs no bell x10

COT

Moleskin (posted for Bananas):

Walking up to hear Bulldog in parking lot asking for hard commits to go ruck at 5:20am. He advises that it’s in the summer so it’s not even hard… Manmakers aka Bananamakers were not as well received as planned. If TR hasn’t already mastered an exercise then its actually not a good exercise. #belltoobig?  Brown said I didn’t have the coconuts to name them Bananamakers.

Missed my cadence on first round of Mary, rookie o2 deprivation combo mistake.

I enjoyed leading the group and really appreciate the encouragement from Hops, Stone cold, and Bulldog in forcing me into duty. As my father advises  in old school fashion any time i complain,  “If it was easy women and children would do it.”

Prayer request:  Keep Matlock and family in your prayers, Pray for Ray Charles and family as he leaves for AIA camp in CO for a few weeks.

Philippians 4:13
I can do all this through him who gives me strength.