Shake Weight 9/21/21

PAX: Phoenix(Q), Gekko, Drifter, Black Knight (R), Strange Brew (R), Radiator (R), Snow Flake (R), Bushwood, Frosty, Akron, Gate City, Stretch (R), Oil Slick, Fanny, Boy Wonder (R), Earhart

– 15 SSH x15 IC
– Sun Gods x15 IC
– Imperial Walkers x15 IC
– Hill Billies x15 IC
– String Rippers x15 IC

3 Man grinder

Station 1 (Shovel Flag)
Weights (AMRAP)
– Curls
– In and Outs
– Overhead presses
– Flock of Seaguls (#kawkaw)
– Bent-over Rows
– Triceps Extension
– Lunges
– Upright Rows
– Thrusters
Up the stairs to stations 2

Station 2 (K&W)
Body (AMRAP)
– Merkins
– Squats
– LBCs
– Bobby Hurley’s
– Low Dolly’s
– Shoulder taps
– Box Cutters
– Monkey Humpers
– Supermans
Run the outside of the building back down to Station 1

– Freddy Mercury x10 IC
– Low Slow Flutter x10 IC
– Homer & Marge x10
– American Hammer x10 IC

– “If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them” Bruce Lee
– My Charge: Today is your plateau, where are you going next?
– Kaw Kaw