July 24th, 2017 By King Louie

5 Tradition Pax came out this morning, YHC didn’t bother to plan this one out – just had a few ideas of the genera flow of the beat down. And it went something like this:

Quick disclaimer, then a mosey around the church with butt kickers, high knees, and karaoke. Circle up for Warmorama:
SSH x 20
IST x 10
Cotton Picker x 10
Windmill x 10
Mountain Climbers x 10
Arm Circles
Michael Phelps

Mosey back to the bells for The Thang:
KB Swing x 10
KB Slingshot x 10
KB Pirate Ships x 10

Carry the bells overhead to the lower parking lot. Line up along the durb for:
Suicides, 4 spaces.
Halo x 5 each direction
Carry bell to the opposite side island, repeato. Carry bell back across.

Jump Squats x 10
Clean and press x 5 each arm
Repeato x 5

Mosey across the lot and back

Bear Crawl 5 spaces, crab walk back
Curls x 15
Carry bell across, ovearhead, and repeato. Return to first side and repeato again

Another brief mosey

Lawn Mower Pulls x 5 each arms
Plyo Merkins x 10
Repeato x 2

Carry bells to pull up bars

Chin Ups x 5
Merkins x 5
Repeato x 2

Pull Ups x 5
Chest Press x 5
Repeato x 2

Bodyweight Tricep Extension x 10
Skull Crushers x 10
Repeato x 2

Toes to bar / knee ups x 5
Lat Pullovers x 10
Repeato

Mary:
KB Get Ups x 5 OR Derby Double Tap x 10
Russian Twist x 10
LBC with Bell x 20

Stretching

Good workout this morning, men. I more or less did what I wanted to without using a weinke, but I think maybe one of these is wrong…. either way this is more or less what we did and it was a pretty good KETTLEBELL WORKOUT (as Dutch feared what was going on, when we did the suicides). Also welcome back, Frostbite!

Tradition

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