June 27th, 2016 By Buckwheat

12 men made a wise decision and reported for SWAT duty on the last Monday of the month. Little did they know, they would do half of the Murph too. Here’s how things went down:

Today’s KB workout was written on the parking lot courtesy of my 2.1’s sidewalk chalk. Reviewed same w/ Pax. Skipped disclaimer since we were all veterans.

Warmup: Surprise, it’s The Tradition Mile! That announcement was met with utter silence. Triple Threat and Rib Shack crushed it, while Belding and Cardiac made it look like a mosey. YHC set PR’s for 400M, 1/2 mile, and 1 mile playing catch up after waiting for my GPS watch to sync. Good pace up front, @TT and @Rib Shack! Still trying to catch my breath…

The Thang:

Partner up for the Following:

Chest Press x 20
Curls X 20 (or 10 each arm)
Bent Rows X 10 (each arm)
Two-handed Tricep Extensions X 15
Pullovers x15

**Partner not doing KB exercise does 10 Merkins while their partner does KB exercise

Rack your bell and bring it to the other island for the following station:

Squat Press X15
KB Swings X15
Goblet Squats X15
Clean and Press X 10 (each arm)
Sumo Squats x15

**Partner not doing KB exercise does 15 LBC’s while their partner does exercise

Goal was 3 rounds total last time we did this without running the mile warm up. Most everyone got through two rounds. Well done today, men!

M.A.R.Y.
Plank/AMRAP LBC’s until pax finish round two.

Moleskin:
1. Enjoyed it this morning, men. That’s a tough one. You guys knocked it out today!
2. That’s a tough one. You guys knocked it out today. Well, except for @Dutch who wasn’t able to run the mile due to knee issues and then got called out by for #Jillian Lubing ;-). @Frostbite crushed the KB exercises alongside @Dutch
3. Special T-Claps to @Brutus who has been in Africa for a month rebuilding an orphanage and introducing locals to F3. He got back last night, 14 pounds lighter, and posted this morning to build some muscle. That’s commitment, brother! Share some pics on an upcoming backblast.
4. While we didn’t do The Murph today, we completed about half of it. If you completed both stations twice, you ran a mile and completed 100 mericans, 150 LBC’s plus some extras at the end, with a total body kettle bell beatdown sandwiched in between. Good stuff!
4. I’m missing one on the Pax List. Sound off below and I’ll add your name. My bad!

SWAT, Tradition

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