September 12th, 2016 By Dutch

7 Strong men came to become stronger w/ KB circuit beatdown this morn. YHC had his chalk and we pulled out a battle rope – just to make it more pain- fully – more thrilling!
Warmorama

Circuit of pain (CP)- 6 chalk marked locations with 1 pax in the middle as the counter.
Middle Pax – Russian Twist – 25 (2=1) w / legs raised – while other pax to the following – aggressively – until middle pax completes his count – then switch

CP1- Battle ropes
CP2 – KB swing
CP3 High pull
CP4- Clean and Press
CP5- Curls – for the girls
CP6- Tri extenyons

All pax complete each location – then run a quick mosey to help relieve the arm muscle pain – ouch.
Repeato – with middle station as a Chest Press – w/ Extended legs
Mosey
Repeato – with middle station as a KB merkin (15 per arm)
Mosey
Repeato – with middle station as Derby D tap -10

VARIOUS MARY – w/ KB a lovely selection of painfull leg/ab exercises

COT
BOM

Great to lead this fine group of men today. Urlacher is a beast for showing after a grueling BRR- #newrespectforallbrrpax, and anyone who can work a 50# KB like Triple Threat – serious respect! Welcome back Frostbite! keep posting brother!

Mat Hatter – what – your wife hasn’t had that baby boy yet!? hang tough brother- stay calm and love her well! Ono of life’s Great Experiences and Blessings awaits you!

Pongo – I hear you were a stellar van driver at BRR – and even ran a leg?… or 500 yards 😉 to victory!

Starbuck – great to connect w/ a new pax who’s en fuego for F3! Keep posting and Eh’ing others brother!

What? A VQ- from Ghetto D?? – After much cajoling and ” encouragement” – rumor has it Ghetto D will be on tap for The precinct tomorrow… Trust it will be a mic dropper! Ghetto D– out! All mumblers welcome – come out and show support for a VQ!

The Precinct, Tradition

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