Six of Tradition’s strongest and one FNG, Timothy – now known as Tomahawk, met for a 2015 New Year’s Special KB workout. After a 2015 rep bootcamp yesterday, YHC created a last minute workout for the Pax, 20 or 15 style. It went a little something like this:
Mosey around lot
Cotton Picker X15IC
Sumo Squat w/ High Pull X20
Flutter Chest Press X20IC
Standing Shoulder Press X20
Calf Raises w/ KB X20
Standing Chest Press Variation X 15 (front, right, left)
Rack KB and walk around the parking lot for cool down
KB Merkin w/ Feet Together X10 (each arm)
Tricep Extensions X20
Pullover w/ Chest Press X15
KB Swing X15
Bent Rows X15 (each arm)
Mosey to outback w/ KB
15 Step Ups w/ KB on picnic table (each leg)
15 Incline Merkins on table
15 Derkins on bench
Mosey back to parking lot w/ KB
Squat Press X15
Clean and Press X10 (each arm)
Front Shoulder Raise X15
High Pull X15
Rack KB and walk around parking lot for cooldown
Bent Over Tricep Extension X15 (each arm) (Hammer)
Mason Twist w/ KB X15 (Gangsta)
LBC’s w/ Bell X20
Derby Double Taps (WWII Sit up w/ Bell) X15
Box Cutter w/ Rosalita and Low Dolly/Homer to Marge Medley (Thanks, Raptor – well not really…..)
Great work everyone!
It was a pleasure leading this morning, as always.
Chicken Strip disclosed his KB secret again this morning. You should keep that to yourself and make everyone think you’re JACKED!
Major Pain’s presence was requested at a workout. You out there, brother??
Good to see you back out regularly, Hammer!
Enjoyed the 2nd F at Dunkin Donuts, Iron Wolf and Tomahawk. Before the jokes start, NO donuts were consumed….
Welcome Tomahawk. Feel free to come out any time you’re in town or start your own F3 workout in Conway, SC (if there isn’t a group there already)!!