500 Reps, Make that 600!

Five of Tradition’s most dedicated met with their frosty bells for a Gulfstream inspired beatdown. Game time temp was 27 degrees. It went a little something like this…


Mosey around parking lot

SSH x 15IC
Windmill X 10IC
Cotton Picker X10IC
Arm Circles
Shoulder Stretch
Hamstring Stretch

The Thang

5 sets of the following:

20 KB Swings (Sets 4 and 5 were modified to the KB Squat due to some back soreness in the Pax)
20 KB Merkins (10 each arm)
20 Pull-Overs (Set 5 was modified to chest press)
20 KB Clean/Press (10 each arm)
20 KB Curls

Mosey around parking lot after each set for rest.

500 Reps wasn’t enough, so we did 100 more:

20 Sumo Squats
20 High Pulls
20 Shoulder Press
20 Standing Chest Press
20 Lawnmower Pulls (10 each arm)

5 Burpees OYO for fun.


LBC x 20IC
Low Dolly x 20IC
Low Flutter X20IC


1) Thanks for coming out this morning, men. We put in some work!
2) As always, it was a pleasure leading. Hope you enjoyed the workout.
3) Is that a giant purple bell you have there, Chicken Strip? It’s not as heavy as it looks….
4) Don’t forget to dangle your bell.
5) Thanks for bringing us home, Mr. Belding.
6) Announcement: Someone in the Pax mentioned that the Fartsacker’s breakfast was this morning at the Sweet Spot.

5 thoughts on “500 Reps, Make that 600!

  1. MrBelding

    @buckwheat- always hard to swing my legs over the bed and get to there somedays, but I’m always glad I’ve gone. Today was no different.

    @pax- glad we could sort out all of Cam Newtons problems this morning and enjoy some 2nd F… 🙂

  2. Chicken Strip

    Solid workout! I always appreciate the instruction and advice and even the ribbing. Always good to have some F2 along with our F1.

    1. The Farm

      I have to see the giant purple bell in person. It didn’t look huge in the pics (that’s what she said)! Are you posting tomorrow?

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