Boss Kean’s Benevolence

Eight men gathered around the SF. Surprisingly, I’m not a trainer…let’s mosey.
A short run to the rock pile where we warmed up with our first 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 a rock. Very little running, so go big if you feel it…. Hawg and Bubba felt it…
Hey, that’s not heat lighening…so let’s get under the shelter. Next COP:
Round One:
-Squat presses, con rocca x 20 IC
-Curls x 20 IC (curls for the girls)
-Rows x 20 IC (rows for the ….)
-Chest press x 20 IC
Round Two:
-Squat presses, con rocca x 15 IC
-Curls x 15 IC (curls for the girls)
-Rows x 15 IC (rows for the ….)
-Chest press x 15 IC
Round Three:
-Left Leg step-ups x 10 IC with rock
-Dips x 20 IC
-Right Leg step-ups x 10 IC with rock
-Dips x 20 IC
Time to move Boss Kean’s rock pile. Pile em up and get in a line. Start moving… What’s with the groaning when Hawg’s and Bubba’s rocks were being picked up and put down. Good job, now move it back. The chain gang did such a fine job, Boss Kean’s Benevolence shined when he allowed them to take a break….and have a seat of the People’s Chair, with rock. To alleviate the boredom, rock presses x 20 IC. Drop rock and take a break. REMINDER: Dredd’s guidance to us to pick up the Mumble Chatter. Pick it up, have a seat and let’s do some curls x 10 IC. Break over. Time to bring the rocks home. Mosey to the pile, give a toss and find some nice grass for Mary.
Mary:
-LBC x 30 IC
-Hello Dolly x 30 IC
-Flutter Kicks x 30 IC
-Penguins x 20 IC
-Y’s x 30 IC
-T’s x 30 IC
TIME SERVED

Count off, namerama, announcements, shout outs, prayer. Great start to the week.

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