YHC continues to be overly-reliant on a Weinke, so I thought a nursery rhyme was appropriate for today’s backblast…
Wee Willie Weinke runs through the Gloom
Up stairs and downstairs with his card of doom.
Crawling in the grass, with mumblechatter they mock
Are the PAX ready for Mary, for it’s past six o’clock?
The Thang…
Slow Burn Work
- Slow-count Merkins X21
- Lil’ Baby Oblique Crunches X13 per side
- KB OH Press X13
- Hip2Shoulder X8 per side
- Slow Curls4ThaGurls X21
- Slow Sumo High Pull X21
- Slow Deadlifts X13 per side
Justin Wall Work
- People’s Chair Press X13
- Dangling Bells X21
- B2thaW Merkins X13
- KisstheRing Two-Handed Swing X34
- Yog down railing, up stairs or downstairs and up railing, if you’re so inclined
- Half Get-Ups X8 per side
- KB OH Carry down ramp
Ground n’ Pound Work
- KB Crawl n’ Carry X13 forward and backwards
- Shotput Squats X13 per side
- Bent Row X13 per side
- (forgot to do KB Burpees here…next time)
Track Work (Partner Up)
- P1 – Farmer’s Walk, P2 – Sprint straightaway/AMRAP Hindu Merkins, flapjack
- P1 – Farmer’s Walk, P2 – Sprint straightaway/AMRAP Merkin -> Putin -> Merkin -> Sarkozy, flapjack
- One-Armededed Swings X21
Mary Work
- KB LBCs X13
- Dragonfly X13
COT
- The Arena is this Friday
- The Neighbor 2 Neighbor Community Fair is Sat, October 31st, from 11am – 3pm
- Prayers were spoken for MC Cinnamon, Pong, and Orwell
- ManRam led us out with a moment of silence and an oldie but goodie, the Lord’s Prayer
