The threesome at Tradition

Though our group would be considered small in size we did not let that effect the quality of our workout.  Given the small size we got to know each other a bit more which is always nice.  Helga was back from a conference in Jamaica and Forgotten Jelly was rebounding from a cold.  Welcome back!  Jelly is also well on his way to 10,000 merkins for November – great!    All exercised with vigor.

The beatdown went as follows:

Mosey around church

Set 1 (upper body)

Reps went Twelve, ten, eight

Kettlebell swings – 6 each arm

Lawn mower pulls (each arm) – 6 each arm

Shoulder press while jumping jack – 12 – in cadence

Squat with bell in chest press position. (30 seconds)

Mosey to light pole

10 merkins

10 plank jacks

 

Set 2 (lower body)

Reps went 12, 10, 8

Goblet squat

Squat, Clean and Shoulder Press

Bench press – while squatting

Hold squat 1 minute

Mosey to light pole

12 merkins

10 plan jacks

12 merkins

 

Mary

15 each

Little Baby crunch

The squirm

The W

Low flutter

Pretzel crunch