The Farm is Getting Married TODAY!!

10 Tradition Pax started their mornings right, with a dose of metal at BOMB.

Speaking of BOMB’s!  The Farm announced he is getting married today!!  Good luck brother!!

Warm up

  • Mosey
  • SSH
  • Arm Circles

The Thang

  1. Tricep extension x 12 each arm
  2. Kettlebell swing x12
  3. One arm curl x 12 each arm
  4. Sumo squat x 12
  5. Skull Crusher x 12
  6. Chest press x 12
  7. Pull over x 12
  8. Kettle bell lunge x 12 each leg
  9. Kettle bell row x 12
  10. Goblet Squat x 12

Mosey to pull up bars

10 x pull ups

10 x dips

10 x chin ups

10 x dips

10 x alternate grip pull ups

10 x dips

10 x flapjack alternate grip pull ups

  1. Tricep extension x 10 each arm
  2. Kettlebell swing x10
  3. One arm curl x 10 each arm
  4. Sumo squat x 10
  5. Skull Crusher x 10
  6. Chest press x 10
  7. Pull over x 10
  8. Kettle bell lunge x 10 each leg
  9. Kettle bell row x 10
  10. Goblet Squat x 10

Mary

One exercise led by each pax

The Naked Moleskin;

  1. Great job coming out to BOMB!
  2. Big day for the Farm!  We wish you the best brother!
  3. BEAT DOWN, CHOW DOWN is tomorrow!  7:00 at StoneBridge.  You DO NOT need to RSVP to attend(Although it would be nice if you did) – http://f3nation.com/2014/09/09/pre-blast-beat-down-chow-down/

4 thoughts on “The Farm is Getting Married TODAY!!

Comments are closed.