November 6th, 2015 By Maximus_MECA

It was an honor to lead 3 of Tradition’s most dedicated kettlebell men Concitto, Shawshank and YHC thius fine morning.  No rain!  No wet!   YHC awoke early, did a little stretching, killed a little time and left early for Tradition.  However, I soon realized my kettlebell was in the gargae.  YHC quickly did a U turn, returned home got my bell and arrived about 5:29.  Whew, #unnecessarystress.

Strategy today was to work the lower body – as so often in workouts we work the upper body. So the beatdown went something like this:

Mosey around the church

15 side straddle hop

10 windmill

10 plankjacks

10 Mountain climbers

Arm circles

Touch toes

Forward trectch

 

Set 1 (15, 20, 15) – Lower body

Goblet squats

Front lunges

Toe raises

Sumo squats

Back lunges

Walk around parking lot

Set 2 (upper body) 15 20 15

Kettlebell swings

Shoulder presses – Standing

Curls

Mary

10 each

Little Baby crunch w/bell

The W – w/bell

Low flutter – w/bell

Pretzel crunch

Low dolly

Nice workout men

@Shawshank is driving to Ohio for the weekend to be with a friend who will be ordained as a minister.  Wont be here Monday.  Safe travels Shawshank.

@Concitto will be doing his virgin Q next Thursday at Highlands!  He’s been in F3 for a year now.

B.O.M.B, Tradition

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