August 1st, 2016 By King Louie

12 men showed up to “enjoy” the horrible hot and humid weather this morning while swing their bells about. Yesterday I saw that almost no one has signed up to Q anything for the entire month, aside from the Virgin Q of Cardiac tomorrow and I believe R2D2 on Wednesday. Shameful, Shawshank. Where’s your glorious and booming start you promised us? I figured we’d be having a horrible prison style workout coming from you very soon!

To fix things I decided to set up a “nice” workout featuring a large amount of swinging, as Monday is SUPPOSED to be Swing Weights At Tradition. It went a little something like this….

Disclaimer was given about the “slightly uneven ground” and “few wet spots” and how we would take careless care of any men who decided to injure themselves. Then we set off for a little mosey around the church – stopping at the first corner for 10 merkins in cadence, then the next corner for 10 squat jumps, finally running to the side lot for a “nice and easy” warm up.

Circle up for:
SSH x 15
plyometric burpee x 4 (An exercise Ribshack found very enjoyable, I think he may be saving this up as a gift for the other PAX in the future)
cotton picker x 10
plyo burpee x 3
arm circles
plyo burpee x 2
low slow squats x 10 (slow count up instead of down)
plyo burpee x 1 (Ribshack caught on to the pattern here, so I decided to reveal the original plan for this fun and easy set was to do 5, 4, 3, 2, 1 to him)
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Grab your bells and line up for the following:

kb swing x 15
kb curls x 15
kb high pull
kb swing x 15

run to curb, bearcrawl back

kb merkin x 10 each side
dutch cumber x 10 each side
kb swing x 15

kb lunge across to next parking line

shoulder press to extenion x 15
Carry kb back over head to starting position

Repeat as many times as physically capable until 6:05

Mary
KB LBC x 15 IC
Homer to Marge to Derby Double Tap x 10 OYO

Put KBs away for….
Xmen x 15
Mason Twist x 15

Finish up with some static stretching:
Cobra stretch, 1 leg forward and touch toe for both sides, leg back and lean back…
Stand up and spread legs, touch ground, touch both toes, stretch arms, stretch obliques, stretch neck.

Looking at my notes, I realize we were spared one last stretch and terrible exercise….. The Hindu Merkin into a back stretch. Next time….

The soaking wet and drippy moleskin:

I noticed as we left today, Brutus took his shirt off for the run home. So I declared to Dutch that this was because of my lead. (and being tired, at work, and feeling uncreative I figured it made an odd enough title for the exercise)

Good work by everyone this morning. It sucked especially in that heat. I really need the cold back….

Make sure to show up tomorrow to support Cardiac in is virgin Q!! I signed up today because I wanted to double check that he was leading this Tuesday – and was appalled to see only 2 days with a Q! I even briefly thought “Let’s take it easy to make sure everyone can make it to Cardiac’s beatdown…..”

Unrelated – Has anyone ever noticed in the Tags section how there seem to be about 300 beatdown titles of “The _____”? Apparently someone in F3 thinks one of the F’s stands for “The”

SWAT, Tradition

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