THE HIVE · FRI OCT 11

Backblast! Mule Kick

When: Friday, October 11, 2024
AO: The Hive
Q: The Mule
PAX: 14 The Mule, Anchorman, Esso, Half Shell, JWOW, Keith Crockett, Last Call, Sasquatch, Slash, Soup To Nuts, Spectre, Sugarbug, Suplex, Time Machine

WARMUP: SSH, WM, CP, HW, yoga-esque stretch
THE THANG:
3+ rounds of 5 exercises with varied cadence to yield full body burn:
Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings

Nur halfway up the hill, Run back (calf raises until 6 returns)

LBCs
Uneven Merkins
Standing Side Crunch
OYO – 30 Goblet Squats
OYO – 30 Deadlifts

Nur halfway up the hill, Run back (calf raises until 6 returns)

American Hammers
Rows
Tricep Press
OYO - 20 Two Hand Clean Press
OYO – 50 Calf Raises

Nur halfway up the hill, Run back (calf raises until 6 returns)

MARY: Unfortunately
ANNOUNCEMENTS: see newsletter - golf outing, chili cookoff, keep WNC donations coming
COT: prayers for growth in times of suffering