May 26th, 2017 By Maximus_MECA

So here we were – planning a kbell beatdown for the PAX. Why not use a circle routine? Feedback is the circle worked. Need a little spice, throw in some red brick work and the glistening pull up bars and here we go!

The beatdown went some thing like this.

Mosey around the church. Warm-ups – upper parking lot. SSH’s, hillbillys, plankjacks, merkins, low slow squats, arm circles. 15 kbell curls. Mosey to lower parking lot. Voila a pre-planned work out station workout. @guiness was impressed!

# stations around the circle were;
1. Curls
2. Reach across
3. Sumo Squats
4. Shoulder press
5. Clean and press
6. Lunges
7. Squat and press
8. Shawshanks – 12

The timer to switch was the pax memeber who ran to the pull up bars (well actually @Luxury walked but that is another story for another day!) and did 5 pull ups and 10 dips

After round 1 was complete we did some red brick work to include; shoulder raises side, man makers (not roly polies!) and shoulder lifts. All for 45 seconds. Return for circuit 2. After circuit 2 complete then do red brick work front shoulder raises and more man makers for 45 seconds each.

Mary to include lbcs, low flutter, rosalitas, iron cross hold, box cutters.

Moleskin:
@luxury – impressive on the pull up bars
@concitto – solid
@pongo- back in action. Excellent!
@jumanji – iron cross
@guinness – glad you liked the preparation
@king louie – sorry red bricks were too light – good initiative in getting a cinder block as you have become a beast!
@dunphy – enjoy your anniversary trip to Western Carolina

Announcements:
Book study each Friday -6:30 at Bojangles
Davis lake convergence – Saturday 7:00 am – clown car leaves Tradition at 6:25
Murph at Tradtion at 7:00 on Monday

B.O.M.B, Tradition