4 SOJ beasts escaped the warm fart sack this morning for a kettle bell beat down. Since no one took the Q it was tie for some hot potato… here is how it went down
Warmarama led by Nancy Lopez ( SSH, Helicopters, Imperial walkers, cherry pickers, Merkins, LBC, flutter kicks, plan jacks)
Mosey to the corner for a Swoop led Dora- 50 curls, 100 skull crushers, 150 squats….timer runs to the island
Cookie jumped in to lead a 4 corners (prostitute style) with his cheese slicer…..around the parking lot . 10 merkin pull throughs, 20 overhead press, 30 lawnmower pulls, 40 raise the roof
Rudy jump in next to led some strectching after the run…calf raise, alabama prom dates, lunges, one leg alabama prom dates
Back to swoop for a little parking lot circuit each parking spot we did 10 squats , 10 curls, 10 skull crushers…then run to the island and back to the parking spot one closer to the island and took one off each exercise….repeat till we were down to zero
Nancy closed us out with some mary ( box cutters, hello dolly, rosalita )
announcements – rosie’s 12 days of Christmas coming up
rudy took us out in prayer. have a great day guys!
