October 13th, 2014 By Buckwheat

8 diesel men met in the cool, wet gloom to swing some weights at Tradition.  Our workout went a little something like this:

Warmup/COP:

Slow mosey around parking lot.

SSH x12
Windmill x12
Cotton Pickers X12
Arm Circles (forward and backward)
Hamstring Stretch
IT Band Stretch

The Thang:

Partner up for the Following:

Squat Press X15
KB Swings X15
Goblet Squats X15
Clean and Press X 10 (each arm)
Sumo Squats x15

**Partner not doing KB exercise does 10 Merkins while their partner does KB exercise
Goal 3 sets total

Chest Press x 20
Curls X 20 (or 10 each arm)
Bent Rows X 10 (each arm)
Two-handed Tricep Extensions X 15
Pullovers x15

**Partner not doing KB exercise does 15 LBC’s while their partner does exercise
Goal 3 sets total

PAX M.A.R.Y.
30 second airborne mindbender (Buckwheat)
Pretzel Crunch (Jelly)
Low Flutter (Dutch)
Homer to Marge Medley – Marge, Rosalita X5, Homer, Hello Dolly X5 + repeato (Raptor)

Moleskin:
1. It was a pleasure leading you this morning, men. Thanks for the opportunity!
2. Nice hard work out there everyone.
3. As if the workout wasn’t enough, my car battery died. Thanks for the jump, Raptor!
4. Mr. Belding – Thanks for bringing us home at the end.

SWAT, Tradition

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