The Morning After

We had 6 pax post this morning – Heehaw did some complex reckoning and determined that it was about a third of those that came to the cookout last night. Though we’ll give uptown girl a pass as he was a fantastic host last night.  I have to say, I felt a little sluggish – apparently drinking 3-4 beers and then falling asleep watching tv while draped across my living room coffee table ottoman is not the best move before Q-ing the next day’s workout.

Warmed up with SSH, Jeff imperial walkers, weed pickers, 8-count macerenas, and worse worse worse merkins.

Then we picked up our weights – sets of 8 four count of the following:  Squat thrusters, Squats, Overhead press, Triceps extension, Curls, Rows, Kettlebell thruster, and Upright rows.

Next we lined up sans weights and did Bear crawls, crawl bears, Lunge walk, Burpee broad jump, Crab walk, Bunny hop, and Plank walk (facing right then left).

Next, Dora!

Partner farmer carries both rucks down the parking lot while other one does 100 crunchy frogs, 150 flutter kicks, 200 American hammers 2 count.

back to weight work – Sets of 7 or 8 four count of the same exercises:  Squat thrusters, Squats, Overhead press, Triceps extension, Curls, Rows, Kettlebell thruster, and Upright rows.

Prayer requests – Woz, Bundy dad and family, others sick in community, Milkbones back.  Balled it up and we were done!

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