Date:  Tuesday, June 22, 2021

AO:  Shake Weights

QiC:  Boy Wonder

PAX (15):  Gecko, Eggplant, Radiator, City Slicker, Saban, Mall Cop, 3 Card Monte, Backdraft, Don’t Cha Know, Square, Poehler, Driftah, Fannie, Earhardt, Boy Wonder

Warm-A-Rama: 15 IC- SSHop, SSSquat, Sun Gods, Hug Thyself, Swimmer Shoulder Stretch, Tricep Stretch, Abe Vigoda, String Ripper, Burpees (5X)

The Thang:  Tabata Circuit, AMRAP 45 sec, 10 count recovery

Thrusters, One Arm Snatches, Bent Over Rows, Leg Raises (weights overhead), Push Press, One Arm Clean, One Leg Deadlift, Weighted Butterfly Sit Up, Chest Flys, Merkin Rows, Lunge Pulse Ups, High Dollys to Low Dollys (weights overhead)


15 IC- Freddie Mercuries, E2K, LBCs, American Hammers (or modify to a Back-friendly exercise)

COT:  Keep the Hawkins family in your prayers. The father passed on Saturday, leaving a wife and four kids. Coffeteria on Saturday, check Twitter.

Every gifted artist has a deeply dark side. If you a genius or savant, know that they fight some major internal battles. Be on the lookout for the “Kanyes” in your network. Most need, but don’t have a circle of brothers like us to balance them, challenge them and hold them accountable. EH ’em.