April 28th, 2017 By Guinness

7 of Tradition’s mightiest and manliest men maneuvered from their mattress into the mild moderate morning air for some movements of massive minerals. Here’s how they moved:

Mosey to Warmorama

Warmorama
SSH x15
IST x15
Cotton Pickers x15
Wind Mills x15
Mountain Climbers x15 IC
Merckens x15 IC

The Thang
Curls x15
Overhead Press x15
Lateral Extensions x15

Lawnmower Pulls x10 each arm
Clean and Press x10 each arm
Goblet Squats x10

Chest Press x15
Skull Crushers x15
Sit-up Overhead Press x15

Kettle Bell slide/man maker x10 each arm
Kettle Bell Merckens x10 each arm
Kettle Bell Burpees x5

Repeato all sets x20

Mary
LBC x15
Box Cutter
Mason Twists x15
Homer to Marge/Rosalitas
Flutter Kick x15
Box cutter x15

Moleskin:
What a great morning to be alive at a Friday morning kettle bell beatdown with some F3 pax! Great to be with you, men. A new name was give to a kettle bell exercise, the sit-up overhead press, now aka The Shawshank. It’s in honor of @shawshank’s commitment to Q’ing in the future and redeeming himself and also to avoid future @maximus and @dutch verbal beatings. @Pax: Great job! Showing up and pushing it is what we do. We push each other when we push ourselves. Thanks for the push, @pax. We took a little mosey by the pull-up bars to prod those potential volunteers to show up between 9.00 am and noon tomorrow morning. @Farm and @Dingo aka: the hare and the rabbit showed for for some Mary leftovers. What? No kettle bells for the soccer arms. Sounds like you pax need some pull-up bars? Bring on the pull-up bars.

COT
Announcements:
– Mint Hill 2 Year Anniversary Convergence on Saturday 7.00am
Clown car leaves at 6.30am from Tradition AO.
– Pull-up Bar installation volunteers need. Got one hour then
show up between 9.00am and noon.
– King Tiger 5K June 3rd

Tradition

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