Beach Body Beatdown

12 of Tradition’s most chiseled men forewent the fartsack and made it out to YHC’s 1-8-7 style upper body beatdown. Disclaimer given with a little humor. Let’s roll. It went a little something like this…

Mosey to the outback

COP
– SSH x 15IC
– Windmill x 15IC
– Cotton Picker x 15IC
– Arm Circles
– Shoulder Stretch

Grab a Cinderblock

COP – Kind of…

Exercise Group 1: Arms (3 sets- 11, 18, 17 reps)

– CB Curls (2 handed)
– Dips (On Bars, Picnic Tables – or CB when Picnic Tables are missing!)
– CB Curl and Press

– Low flutter x 20IC between sets 1 & 2

@ChickenStrip tries to make a stealthy entrance midway through round one, but @Dingo doesn’t allow that!

– Low dolly x 20IC between sets 2 & 3

SLOW MOSEY TO HILL AND BACK

1 CB Burpee

Exercise Group 2: Shoulders (3 sets- 11, 18, 17)

COP – Kind of…
– CB Shoulder Press
– CB Upright rows
– CB Shrugs – Use 2 CB’s, if needed

– LBC’s x 20IC between sets 1 & 2
– Navy Curl Ups x 20 between sets 2 & 3

SLOW MOSEY TO STREET AND BACK

8 CB Burpees

Exercise Group 3: Chest & Back (3 sets- 11, 18, 17)
COP – Kind of…

– Merkins (First Set CB Merkins; regular merkins on last two sets)
– Bent Row w/ CB (each arm)
– CB Chest Press – Q modification here. 21, 28, 27 reps on this exercise just because

– The W x 10C between sets 1 & 2
– Pretzel Crunch x 10IC each side, between sets 2 & 3

SLOW MOSEY TO STREET AND BACK

7 CB Burpees

PullupsX10

Mosey to parking lot for MARY

1 Min. Plank
30 second Airborne Mindbender – A necessity on occasion
Reverse Crunch X10IC (Thanks, @Dingo!)

Moleskin
1) Great work this morning, men.
2) @Coyote looked like he hadn’t missed a beat the last year-and-a-half. Strong, brother!
3) @R2D2 and @ Dick Tracy, way to push your way through this rep fest!
4) Thanks for another opportunity to lead, enjoyed it as always.
5) Thoughts and prayers to the local Christian family devastated by a horrific car accident this past weekend. Thanks @GentileGrizzly for leading a special prayer for this family.
6) Tradition on Tap is TONIGHT @ 7PM @ Carolina Ale House!
7) Kato’s 2-year anniversary Q is tomorrow at Rolling Stone for anyone interested in joining @Dingo and I for a road trip in the gloom.
8) I either miscounted, or I left a Pax member off the roll today. Sound off below if I left you out.

4 thoughts on “Beach Body Beatdown

  1. Bottom Dweller

    Great beat down this morning Buckwheat! Can’t lift my arms above my head.

    AYE!

  2. Dick Tracy

    Thanks, @Buckwheat. It was a good push, and great to see everyone at F2 last night too.

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