A goodbye to summer #Sweatfest

A goodbye to summer #Sweatfest

So school starts next week and “Diesel Ally” will again be filled with fumes what are the PAX to do? Punch Summer in the throat on its way out…

COP:
Side Straddle Hops x 15 In Cadence
Imperial Walkers X15 IC
Windmill X 10 IC
Little baby arm circles, 10 forward 10 back OYO
Big arm circles 10 forward, 10 back OYO

The Thang!
Line up at sidewalk in front of the school for the kettlebell suicide run…

Run to line between parking spaces for 10 Merkins, run back
Run to far curb for 15 Carolina Dry Docks, run back
Run up the hill to sidewalk at the road for 20 LBCs, run back.

Do first KB exercise: 20 two handed swings

Repeat runs this time when back for the kb exercise do exercise 1 and 2, then 1, 2 & 3 etc.
So each time you start back at exercise 1 and add another until you do all 5

Rinse and repeat until all exercises are done which included:
20 Swings (as mentioned)
20 Snatches (10L 10R)
20 Cleans (10L 10R)
20 Two handed Curls
20 Tricep Extensions

Some plank work was mixed in and a 10 count after the Cleans round

20 Halos clockwise and 20 counter clockwise

Grab your bells and circle up!

5MOM
Flutter press w/ bell x 20 IC
Back Scratcher x 30
Rosalita en Espanol x 20 IC
Sid the Kid x 10 clockwise 10 counterclockwise OYO
I think there was one more thing but the #O2Dep was strong this morning!

Announcements
Continued prayer for my job situation, no word yet as I type this.
GJ’s M.
Woody’s Mother

Get signed up to Q! We need Qs for all East UC workouts!
Thrive: http://www.signupgenius.com/go/30e0f49aaaf2baafa7-thrive
Overdrive: http://www.signupgenius.com/go/30e0f49aaaf2baafa7-qsignup
Outland: http://www.signupgenius.com/go/20F0D4CAE2-f3outland

Moleskin:
Great work out there by all! This was similar to a workout I remember doing at Skunkworks a few years ago and it was a smoker!
Woody has been so consistent and getting stronger every time he posts. Lamont and Shepherd are examples for us younger guys to aim for. #Beasts
Double E said his farewells as school is kicking back in but he will still be a regular at Outland pushing us as always.
Bernanke has been a beast and already done his 1st Q, time for a 2nd!

As always it is an honor to lead! I am out next week helping lead worship for Carmel Christian School up at Windy Gap so I will see you when I return!

Aye!
HB