Armor Building

12 Real men showed up for YHC’s first Q at South Charlotte’s newest KB site “Meathead”. Aptly named by and for a group of real Meatheads.

The Thang:

Warmup:

– 20 Merkins in cadence

– 10 Slow IW’s in cadence with intentional hip and back stretch…

Gametime:

15 Rounds of:

20 KB Swings followed by Armor Builders alternating sides between sets of Swings.

Armor Builders are 2 Cleans , 1 Military Press, 3 Squats with KB in the racked position

10 Rounds of:

10 Swings, 10 Merkins

On your 6…

20 Bench Press w/ bell

20 Dolly w/ bell

10 Overhead Extensions laying down

20 Seated Tricep Extensions

20 Seated 2 Handed Front Military Presses

On your feet

10 Military Presses Each Side

20 curls

20 Merkins

20 Lawnmower Rows 10 each side

20 Merkins

20 Lawnmower Rows 10/side

20 Merkins

20 Lawnmower Rows 10/side

Forgot but probably did some other stuff too.

COT

MOLESKIN:

Good crew out there this morning. Didn’t take long to figure out that 100% humidity would be a factor. Throw in the humidity, sweat, and 400 swings and grip strength quickly became another factor. You can thank me when you shake someones hand this week and they think you must work out with Gorillas in the ….Gloom. Brown showed up just in time to miss the warmup which I am certain was planned. Not to be outdone, his neighbor Chanel showed up on round 6 of the Swings and Armor Builders. We are going to need Wabbit to post and stand between Chanel and Busch next week if you are available Wabbit. Busch inadvertently stopped at round 11 of Swings/Armor and had to catch up, and Chanel reported an unsubstantiated claim of catching up with the PAX for the 15 rounds..#math…although Chanel’s hand is torn open so he paid! Bulldog’s Beats by Dre Pill pushin’ the AC/DC and Motley Crue helped and it was only fitting when the three ladies jogged into the parking lot to complete their run only to hear us blaring Motley Crue’s Girls, Girls, Girls!!! Bulldog changed the name of the song to Curls, Curls, Curls and the PAX commented that we better get our curls in while TR is tapering, they actually are an exercise TR. GREAT JOB out there today boys and thank you for letting me lead. I enjoyed it.