Big data got the best of me. Sunday, I noticed that I was 3 Qs short of 70 all-time Qs. Not impressive for most of the OGs out there, but it pushed me to lead 3x this week.
Anyway, today was about getting pool ready. Here is how it went down:
Mosey around the back side of the school doing a farmer’s carry….when I started to hear, “how much longer Heist?”, I knew it was time to stop.
- COP 1
- KB swings (20 x)
- KB stepups (using the tables with built-in seats). 15x both legs
- KB curl (sitting on bench)/Bench Dips) – 3 sets(20x/15x/10x)
KB farmer’s carry some more to another bench area.
- COP 2
- Sumo squat with KB (20x and 15x)
- KB Swings (15 x)
- Heals to Heaven (20x)
- KB chest press (30 second increments AMRAP Left and Right side)
- Freddie Mercuries (20 x)
- Another round of KB chest press (30 second increments AMRAP Left to Right side)
- Merkins (10x) with KB pull through (2 rounds)
KB farmer’s carry back to parking lot
- COP 3
- KB straight leg dead lift (10x each side)
- A bit of “tee hee hee” about this being 69th Q and all…..therefore.
- 20x Alabama Prom Dates
- 20x Rosalitas
- 20x Susan Summers (each side)
- 20x pickle pounders
- 2 rounds of:
- 15x KB rows (each side)
- 15x upright rows
- 15x KB shoulder press (each side)
- Broga (3 minutes)
Announcements:
- Bermuda Triangle showdown in 1 week. Join at 4:30 for the works or at 5:30 for StateFarm beatdown. Let’s pay some respect to our Deep South brothers. Get down there.
- Memorial Day Convergence at Brown’s Island/Tredegar Iron works. Will the Alamo/New Market boys show up in force? I think we could get at least 10 of us to show up. Don’t let Heist down.
- Table Tennis kicks off next Monday at Batteau. There will be a blue plate special, followed by a showing of Lawrence Welk to cap off the season.
I took us out in prayer.
2x in a row with the Woodsman. Very cool to have him. Also, much respect to Merman who posts with a gimp knee! LFG. Join me for MOT tmw.
