February 20th, 2017 By King Louie

13 men showed up to defy another chilly morning by swinging some bells, and got a surprise as I aimed for this SWAT to be a bit different from the usual. A fun morning as YHC went off on a brief ~1 mile pre-run, and came back to find 4 men waiting, with the number being constantly added to for the next 7ish minutes. (Did we have 13? I feel like I missed one somehow) A brief disclaimer about uneven terrain (which no one seemed to notice) was given, and we went off on a brief mosey around the church, finally circling up for the Warmorama:
SSH x 20
IST x 15
Windmill x 10
Low Slow Squat and hold x 8
Arm Circles
Michael Phelps

Then back to the bells for The Thang:

Quick KB warmup:
Calf Raises x 20
Swing x 20
Obliques x 10 each side
KB Get Up (not turkish, just a sit up and get up) x 5

We then lifted our bells in whatever preferred manner, and carried them to the Haunted Daycare. Climb up hill then KB Swing as I explain the routine, which was:

Ladders of 10, 15, 20, 15, 10.

Tricep Extensions full reps
Lunges (half reps ea. side)
Run down hill and quadraphilia back up
—–Swing til 6 catches up, swing as I explain next set—–

Ladder was now changed to 10, 15, 10 in interest of time. @ManDown also found himself a new stuffed animal, a giant Tasmanian Devil!

Sumo Squat High Pulls
Carry KB down hill and back up
—–Swing til 6 catches up, swing as I explain next set—–

Curls
Shoulder Press
Run down and Quadraphilia back up
—–Swing til 6 catches up, swing as I explain next set—–

Alternating EXPLOSIVE KB merkins x 10
Carry KB down hill and back up. Only 10 reps of those, YHC failed to be clear enough on this and had to spoil everyone’s fun in the middle of the next set of KB merkins by shouting about the field trip being over.

KB Carry to wall, brief People’s Chair with KB, then carry KBs back for Mary:
Russian Twist x 10
LBC x 10
Pretzel Stick x 10 each
Crunchy Frog x 10

And some stretching for about 3 minutes. Immediately there was a comment from the Pax (or just @ManDown) about always needing stretching. 2 minutes in Urlacher had to leave for work, and everyone was complaining that there was now TOO much stretching as it was now 6:16, and there was not enough time for so much stretching.

Moleskin:

Good working out with everyone this morning. Good to see the return of @Frostbite and @Gazebo, hope to see you men out there some more – ESPECIALLY with the warmer weather coming!

Tradition Convergence March 4th, 7AM. Party at @Guinness’s house at 7PM.

SWAT, Tradition

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