January 31st, 2017 By King Louie

Four of Tradition’s Finest gathered on this chilly morning and told the cold winds “NO! I will not hide in the warm fart sack from you.” As I pulled my glove on, apparently it decided to lead by example and GET RIPPED. As this happened I gave a disclaimer, and we went off on a mosey around the church, a brief karaoke run, and then squared up for…

Warmorama!
SSH x 15
IST x 15
Cotton Picker x 15
Low Slow Squat x 8
Peter Parker x 10
Merkins x 10
Parker Peter x 10
Power Planks x 10 OYO
Michael Phelps
Arm Circles

The Thang:
Indian Run to Daycare
Squat Jumps x 5
Bearcrawl to middle
Plyo Merkins x 5
Crabwalk to end
Burpees x 5
Reverse Run back to the start and REPEATO

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Mosey to other side of Business Park

P1: Toetaps, line hops back and forth over parking line, left and right hop over parking line, and WWII Sit ups – Repeat all 10 x til P2 returns.
P2: Run through building alleys, 10x muscle up in and out (hold 5 count at top of last rep) and 20x dips in the middle.

Low slow squat x 5

Run through the alley one more time for 5 more muscle ups and them mosey back to Tradition for Mary

Quick sprint curb to curb, reverse run back, repeato

Mary:
Mason Twist x 10
Mayweathers x 10
Freddy Mercury x 10
The W x 10
Pretzel Stick x 10 each side
Crunchy Frog x 10

Thanks for showing up and letting me lead men.

February is looking a bit dry on Q’s, pester some Pax to Q and show for beat downs!

Thursday 5:15-6:15, special Spartan Sprint Training with @JRR Tolkien.

Tradition

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