May 22nd, 2017 By King Louie

Five fearless Traditioners came out, ready to grunt and grown while swinging weights around like madmen today. YHC was almost running late, exiting the car at 5:29. When the Pax saw YHC coming, THEY RAN! No Disclaimer was given, but YHC did chase them down and beat them to the circle of Warmorama for….

SSH x 20
IST x 10
Cotton Picker x 10
Mountain Climbers x 10
Arm Circles

Mosey back to the bells for The Thang:

KB Warmup:
KB Swing x 15
Figure 8 x 8 each dir
KB Pirate Ship x 5 each dir

Timed Set 1:
Left KB Merkins x 5
Left Lawnmower pull x 5
Right KB Merkins x 5
Right Lawnmower pull x 5
Merkins x 5
Bent over row x 10
Repeat for 5 minutes

Timed Set 2:
Squat Press x 10
Lunges with 3 curls each x 5 both legs
Sumo High Pull x 10
Calf Raise x 10
Repeat for 5 minutes

Brief mosey around 2 islands and back for…

Timed Set 3:
Left Clean and Press x 5
Left Shoulder Press x 5
Right Clean and Press x 5
Right Shoulder Press x 5
Curl to Press x 10
Repeat for 3 minutes 30 seconds

Timed Set 4:
Chest Press x 10
Skull Crusher 10
Repeat for 2 minutes

Mosey to pull up bars
Pull Ups x 5
Dips x 10
Chin ups x 5
Unknown amount of calf raises x ???

Mosey back to bells
Timed Set 5:
JM Press x 10
Lat Pullover x 10
Repeat for 2 minutes

Halo x 7 each dir
Arnold Press x 5 each arm
KB Snatch x 5 each side

Mary:
Russian Twist x 10
LBC x 20
Pretzel Crunch x 10 each
Crunchy Frog x 13

Thanks for letting me lead this morning.
@Maximus – Good to see you back! Time to work off all those beach noodles and beach drinks.
@Dutch your newly painted bell is liking like a fine and freshly produced “batch of merlot”
@Shawshank – Strong push getting in one more set before letting prison steal you away.
@Luxury – Watch out, Dutch is gonna slip a new bell into your hands mid-exercise before you know it!

SWAT, Tradition

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