Paragoon’s branching out hitting the Forge…. had to make it a bit of a dumpster fire for them. Do what seems stupid, what sounds like too much with a kettlebell and a splash of the crockpot.

Warm – O – Rama:

Mosey 1/4 mile mixing in karaoke, butt kicks, and high knees.

30 something SSH to get the balls warm and chatter going.

Sun gods and Phelps

Fast weed pickers

The Thang:

Dora 1: accumulative kettlebell exercises: 100 bent over rows, 200 tri extensions, 300 upright rows. Partner A runs to pole and back while B performs.

Intermission 1: 10 deadlifts, run with bell across parking lot stopping at each pole (2 stops) for 5 thrusters ea. Rinse and repeat to get back.

Dora 2: accumulative kettlebell exercises: 100 kettlebell swings, 200 curls, 300 calf raises. Partner A runs to pole and back while B performs.

Intermission 2: 10 lat pullover leg raise, run with bell across parking lot stopping at each pole (2 stops) for 20 on the bell mountain climbers. Rinse and repeat to get back.

COT: prayers for Hombre and peeps, and the serenity prayer because it just comes out of my mouth sometimes even when I tell myself to give that one a rest.

NMM:

Something is wrong with the world today but I couldn’t think much on it in the gloom today as I was having too much fun:

• Ma Bell coming in hot with his cloths on inside out; he got dressed a dark coat closest this morning
• Paragoons joined in on the pain, chatter and ridicule
• Lizard King posting with a broken foot
• Grey Poupon F3 identity crisis; he thinks his name is Metro powered by T-moblie, Drumstick thinks his name is GP, and Narco was calling him Master P all morning
• high reps for the bells today with close to two miles of running; running with the bell still kicks my ass
• Homeboy thanks for traveling 1 hour to us, and getting all beast mode on the kettlebell beatdown but dude it shouldn’t take you an hour, I can get to your house in 30 minutes.