October 29th, 2014 By Dutch

10 of traditions finest take advantage of a cinder block SLAM workout in the cool, crisp fall morning!

Disclaimer –

Warm-o-Rama – yes funky bunch there is such a thing as warm ups 😉

Mosey- high knees, butt kickers, karaokes,

SSH, IST, CP’s arm circles, soo bigs

The Thang

Head over to the outback for the S.L.A.M =work the shoulders, Legs, arms, midsection

Pax grab a cinder block of choice and go for it.

Round 1: all in cadence x 10 reps per x 3 rounds in rapid succession

S: Carolina Dry Dock – CDD, L: Sumo Squat,A: Overhead Press, M: Merkins then plank jack

Walk it off to tree line

Round 2:all in cadence x 10 reps per x 3 rounds in rapid succession. Pax grab 2 more cinders for standing/leaning on- shoulder width apart

S: CDD, L: Sumo Squats- slow and low, A: bent over rows, M: Merkins- wide

Walk it off to tree line

Round 3:all in cadence x 10 reps per x 3 rounds in rapid succession

S: Skull Crusher, L:Plank Jack (left middle right), A: Chest Press w/ low flutter, M: Arms extended w/ hello dollys

Extra credit: Rolling lunges holding cinder block/ leg on top of cinder, Merkins – offset left/ Middle low/slow, right offset- all x 10 reps.

Mosey back to meet up w/ the c 2 5k hobos for some Mary

The dying fish, Plank walk – or something like that, V- crunch –

COT – announcements, Dutch Brings us home.

Great morning to workout with you all – thanks for letting me experiment w/ some new work out ideas. The Marys… we’ll have to rethink some of those…  worked for Jillian Michaels, why not us?? 🙂

 

Tradition

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