“Add sour cream to anything and it makes it Supreme”-Tool (or con frijoles-Hawg)
After Disclaimer, let’s mosey to the Warm-up COP…oh look, here comes Hawg.
Warm-COP:
-SSH x 30 IC
-IW x 30 IC
-PP x 20 IC
-Arm Circles x 30 IC (15 each dir)
-J-Lo’s x 20 IC
Grab your rock. Mosey to shelter with benches.
-Squat-Press x 20 IC con rocca
-Curls con rocca x 15 IC
-Skull Crusher Press x 15 IC (bench press rock, reach back and touch rock to ground, bring back above chest and then to chest for one count….remember, don’t drop it on your face. Right JV?)
-Channing Tatum x 15 IC con rocca
-Dips x 15 IC
-Tatum Channing x 15 IC con rocca
Rinse and Repeat
Boss Keen needs the rocks moved out of his ditch. Pile em up and line up. Start moving em. x 4 (pick up a rock by your left foot, straighten up, and put it down by your right foot…goes both ways)
Great work men, time for a break. Have a seat.
-People’s Chair con rocca – 1st round
-2nd round with rock press x 10 IC
-3rd round with rock curls x 10 IC
Back by popular demand, a third round of:
-Squat-Press x 20 IC con rocca
-Curls con rocca x 15 IC
-Skull Crusher Press x 15 IC
-Channing Tatum x 15 IC con rocca
-Dips x 15 IC
-Tatum Channing x 15 IC con rocca
Lo and behold, the clock wins again. Time to send the rocks home and COT.
Countoff, namerama, announcements (Q50 night run Saturday in Fountainbleu Park, Mandeville), Shoutouts: YHC saw Gleason movie and wanted to pray for all those going through ALS and and terminal illness, and their families; and pray for Tool’s son and his family for strength and success in his son’s therapy.
Great to back from a week at the beach! See you at the Stomp!!!
