EMOM come to Meltdown

The BackBlast:

Circle up as the Temptations hit one of the greatest bass lines ever. Talking about the Intro to “Pappa Was A Rolling Stone”. Speaking of intros. DRM  introducrd EMOM to the Core pax. Every minute on the minute – one burpee. Not quite #IPC stuff, but a start.

COP: DRM Shuffle, Squats, IW, Merkins, Sharon Towers.

Main Event: 9 exercises – 3 sets – 20 reps

1. Dead swing to clean and squat – set bell on ground between each one 10 each side
2. Deadlift to Renegade Row 10 each side
3. Kettlebell crush grip bridge press – hold bell like a ball
4. Kettlebell gunslinger – from ground bring bell up and pull firing pin with other hand 10 reps each side
5. KB lunge with bell in rack position 10 each side
6. KB Russian Twist
7. Merkins to Grapevine Stretch 10 total merkins
8. WWII Sit Ups
9. KB Round the World 10 right, 10 left

COT – Takeout by DRM

NMM

Got in 44 burpess along with everything else

Self graded a D- knowing Nibbler would probably flunk DRM. Pax really seemed to dislike most of the exercises and the burpees so maybe D- is not accurate.

Merkins to Grapevine was a real crowd pleaser.

Not much chatter this am.

Pax are not Temptation fans…

Announcements

Blood drive on September 10 at Sugar Creek is getting full. Get your spot now. Backup is giving away free beer to those that donate #HIM

Convergence on Monday 0700 at Mint Museum on Randolph Rd. Blue Tornado taking the Q with a special “labor” only playlist. Epic!!!

Thanks for the support.

C you real soon. Y because we loves you