April 19th, 2017 By King Louie

Five men came out to Tradition today, causing the rain to be delayed until later. Five men and…… 5 cars, despite the fact that I ran there. Whose car sat empty in the parking lot watching us we may never know.

Mumblechatter commenced as I gave the disclaimer, and off we went on a BRIEF mosey. Circling up for warmorama, we kept an eye on the car as we did the following….
SSH x 20
IST x 10
Slow Merkin hold x 5
Mountain Climbers x 10
Cotton picker x 10
Vinyasa power flow x 5
Arm circles

The thang
Grab cinder blocks for…

Squat jumps x 5
CB squat x 20 (15, 10, 5)
Plyo merkins x 5 then plank
Merkins x 20 (15, 10, 5)

Repeato (with 5 less (non plyometric) reps every time til 5)

Carry blocks to 3 spaces from next curb

Curb derkins x 10
Bear crawl to CB
CB chest press x 10
Crab walk to curb
Repeato x 2

Mosey to portico
People’s chair 60s
Balls to the wall 60s
Repeato

Mosey to benches
Dips x 20
Carolina Dry Docks x 10
Bulgarian split squat x 10 each side
Repeato x 2

Back to the blocks

Triceps Rollover Press, 10 each direction.

Mary:
LBC x 20
Freddy Mercury x 20
Low Flutter x 20
Pretzel Stick x 10 each
Crunchy Frog x 13
Homer to Marge

Stretching

Thanks for letting me lead this morning, seemed to go by quickly (I must’ve stolen / given Luxury a sense of time, he said it felt like over an hour).

Announcements:
“Linchpin” bookstudy this Friday at Bojangles, 6:30AM
F3 at the G 1 year anniversary, 5:15-6:15 for anyone who wants to go support that (I’m going to attempt to head over for it… not like I have anything to be late for now)
Pull Up bar installation this Saturday or Sunday, time still to be announced?
King Tiger 5k, June 3rd. http://runforyourlife.com/kingtiger5k/

Iron Fist, Tradition

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