January 19th, 2015 By Iron Wolf

8 Pax swinging a dirty dozen in the gloom.

12 exercises, 12 (or 24) reps each

Warm-up

• Mozy
• Side-straddle Hop
• Imperial Storm Trooper
• Windmill
• Cotton Picker
• Slow Squat
• Arm Circles

Dirty Dozen

• KB Swings x 12
• Sumo Squat w/High Pulls x 12
• Calf Raises x 24
• Frosty Twist x 12
• LBC’s  x 12
• WWII Sit-ups  x 12
• Flutter-kick Press  x 12
• Mason Twist x 12
• Merkins x 12 (each arm)
• Figure 8  x 12
• Bent Over Row\Lawn Mower Pull  x 12 (each arm)
• Goblet Squats  x 12
• Mozy
• Repeat Above

We also added in some oblique-targeting side-bends.

Mary

Group led

• WWII Sit-ups
• Home 2 Marge
• Pretzel Crunch
• The W
• The Squirm
• Stretching

SWAT, Tradition

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