Blue Collar BD

Preamble:

YHC showed up for the PR. 

Inspired by the Hurricanes' Stanley Cup victory, I went with a cinder BD.  I brought five, so no one had to share. 

The 'Canes would lift a cinder over their head at the end of any practice, game or workout.  They have done this years, the coach never told them that the cinder weighs about the same as the Stanley Cup.  

Warm-O-Rama:

- Mosey to the spot 

SSH 

Imperial Walkers 

Michael Phelps 

Willie Mays Hayes 

Blue Collar Press:  One pax hoists the cinder like it is the Stanley Cup, then hands it to the next pax until all have completed one rep each.

The Thang:

- 10 Cinder Block Shoulder Press (both hands, press overhead)
- 10 Merkins (regular or hands on block for incline)
- 12 Cinder Block Curls (both hands or alternating)
- 10 Block Webs (deadlift -> bring to chest -> press to forehead/overhead)
Mosey to the end of the field and back

- 12 Goblet Squats with block (hold at chest)
- 10 Weighted Walking Lunges (block held overhead or goblet) — 20 steps total
- 10 Step-ups holding block (5 each leg) — use bench/curb
- 10 Heavy Freddies (block front raises or hammer-style)
Mosey to the end of the field and back 
- 8 Blockees (burpee variation: step/jump over or burpee onto block)
- 12 Russian Twists (seated, pass block side-to-side)
- 10 Block Thrusters (squat -> press overhead)
- 20 LBCs (or 10 IC)
Bring Sally Up (use the timer version so we can each track progress.) 

Back to the flag for Mary 

COT:

Prayers for the pax:  

Klinger's M 

Dunshire's father 

Pax traveling 

Praise for all of the good we have. 

Announcements:  

Father's Day 5k, M and 2.0-friendly Central Park, Cumming, this Saturday, see Slack
9/11 Stair Climb: Cumming City Center, parking garage Start time TBD, probably 0515
11 December, Cumming Christmas Party, 17:30, Windermere Lodge, bring M.

Naked-Man Moleskin:

Good to see Klinger make the journey North and to see Fish Fingers back ITG, AND to see Beanz making it back to us on the regular once again.