July 17th, 2017 By King Louie

6 men came to swing some bells at Tradition, and YHC did not disappoint them.  Much swinging and fat burning was had, and it went a little something like this…

Amongst an army of Cyclists chatting it up for F3 Gears, @Dutch found an FNG!  Ben, the son in law of @Spreadsheet (who was biking, instead of belling).  YHC greeted him and the other men of iron as they arrived, then delivered a quick disclaimer before heading off on a mosey around the church.

Warmorama:
SSH x 20
IST x 10
Mountain Climbers x 15
Cotton Pickers x 11
Plank jacks x 15
Windmill x 10
Arm Circles

We moseyed back to the bells to begin The Thang:

KB Swing 1 minute
KB Bob and Weave Squat 1 minute
Carry Bells 2 parking lanes away, repeato. Carry bells back to the beginning, repeato.

Carry bells halfway to lower lot
Burpees x 10
Carry bells to lower lot

5-1 and 1-5 ladder:
Alternating KB Plyo Merkins (if able) x 5 each
Planked Lawnmower pull x 1 each
(then 4 and 2, 3 and 3, etc until 1 and 5)

10-5 and 5-1 ladder:
Bobby Hurlees x 10
Clean and press x 5 each arm
(then 9 and 4, 8 and 3, etc til 5 and 1)
Finally an extra set of 5 Bobby Hurlees just because.

Brief mosey down the lot and back

KB lunge walk halfway across the lower lot
KB Curls x 15
KB lunge walk the rest of the way across the lower lot.
KB Curls x 10 while walking around the island

10-5 and 5-1 ladder
Jump Squats x 10
Pull Ups x 5
(you know the rest)

Plank til everyone’s finished

Mary:
KB Plank Drags x 10 each direction
Russian Twist x 13
Derby Double Tap x 5

Stretching

Moleskin:
Thanks for joining me this morning men. YHC was a little worried about everyone’s desire to lift bells when seeing the 7-ish PAX there with bikes and only @Dutch. But Dutch had found FNG Ben, now named Phoenix and the rest slowly joined us as we began or a moment later.

Announcements:
F3 Bookstudy, “The Power of Full Engagement” the usual time (Friday, 6:30AM) and the usual place (Bojangle’s… except @Luxury will probably buy Dunkin’ Donuts and carry that in to Bojangle’s)
Real Life Men’s Breakfast, this Saturday the 22nd at 7:30AM. Special guest speaker Perry Tuttle.
F3 pre-breakfast beatdown, lead by YHC King Louie Saturday the 22nd at 6:30-7:15AM. Come earn the FREE breakfast with me men!

SWAT, Tradition

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