November 13th, 2015 By Buckwheat

5 of Tradition’s most respected (except YHC and Gazebo) met for a total body kettle bell beatdown in the cool, dry gloom. YHC was tired and cranky today as I’ve had a head cold for three days that won’t go away! Once this was pointed out by Ghetto D, we got to work and work we did! Almost no chatter at all during the entire beatdown. Hope that means you loved the beatdown and hated me for it, but didn’t want to see my really cranky side ;-). Thanks went a little something like this:

Warm up
Mosey around parking lot w/ Toy Soldiers & High Knees

SSH X15 IC
Wind Mill X15 IC
Cotton Pickers X15 IC
Hamstring stretch
Shoulder stretch
Arm circles
Hugs

The Thang: 5 sets of 9 exercises (Reps Per Set- 1:20/ 2:10/ 3:5/ 4:8/ 5:15)

Kettle Bell Swings – 20/10/5/8/15
Standing Shoulder Press – 20/10/5/8/15
Sumo High Pull – 20/10/5/8/20
Curls – 20/10/5/8/15
One Arm Row (each arm) – 20/10/5/8/15
Goblet Squats – 20/10/5/8/15
Skull Crushers – 20/10/5/8/15
Chest Press – 20/10/5/8/15
Pullovers – 20/10/5/8/15

LBC’s X10IC, KB Merkins x 5 each side, and SSH x 10IC after each set then mosey around parking lot.

MARY
YHC asked if anyone wanted to call an exercise and there were crickets. Sooooo, we did the following:

The W X15IC
The Squirm X15IC
Low Flutter X15IC
Rosalita x15IC
Low Dolly X15IC

COT

Quiet, Cranky Moleskin:
1. Thanks for getting out of the fartsack and joining me today. Had I not been the Q, I would’ve stayed in bed. Glad I didn’t though!
2. Way to work today, men.
3. Ghetto D gets extra credit for the additional KB merkins at the end. #Donutprep
4. Safe travels and good times for the Men’s Retreat this weekend.
5. Tradition Christmas party is 12/05/15 @ Capital Ale House, HC on sign up genius.

B.O.M.B, Tradition

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