September 20th, 2017 By King Louie

7 pax showed up this AM for a beatdown mostly focused on destroying the shoulders. Everyone made it early and/or on time, a quick disclaimer was given, followed by a shortened mosey.  We then circled up for:
 
Warmorama
SSH x 20
IST x 10
Hillbilly x 10
Cotton Picker x 10
Mountain Climbers x 15
Arm Circles
Michael Phelps

The Thang:

Everyone grab 2 bricks and a cinder block, carry over to pull up bars.

Set 1:
Carolina Dry Docks x 12
Hindu Merkins x 6
Al Gore 30s
REPEATO x 2

Set 2:
Practice/Fake Planche Merkins x 6
Rotating Carolina Dry Docks x 5 each direction
Reverse Lunges 30s
REPEATO X 2

Set 3:
Pulsating Delt Pyramid (side, front, bent row) x 7 count IC
Squat Jumps 30s
REPEATO X 4 (first 3 sets with bricks, last 2 without bricks to concentrate on wider range and far faster motion)

Mosey to tables

Jump Ups x 10 (alternate: step ups x 10)
Dips x 10
Clap or Plyo Merkins x 10 (alternate: Merkins x 12)
REPEATO X 2

Mosey back to pull up bars

5-1 reps circuit #1:
CB Goblet Squat
CB Curl to Press
CB Chest Press
Diamond Merkins

5-1 reps circuit #2:
Pull Ups
Knee Raises

Mary:
Iron Cross Reversed Merkin x 10
Iron Cross Reversed Merkin x 10 (done a second time due to complaints of easy / I don’t know what this is working, prompting more instruction on actual form and a repeato)
Reverse Crunch x 10
Mason Twist x 13
Crunchy Frog x 13
Freddy Mercury x 15

The horrible and humid moleskin:

Thanks for joining me this morning, men. I hope you can all walk through doors after the muscles regrow. It would be a shame to build such an impressive physic, but then be stuck inside your house, unable to go anywhere else. It sounds like Maximus is already going to be in that state. And @Dutch may possibly be impressing his wife with it now? All I know is @Major Pain would be a mixture of jealous and proud of all of us this morning. #soccerarmsfromrunning

Announcements:
1 – Tradition Bookstudy at Bojangles’, every Friday. We’re finishing up “The Power of Full Engagement” this week… Next week we will be starting “The Slight Edge: Turning Simple Disciplines into Massive Success and Happiness” by Jeff Olson. Holy crap, the actual name of that book is so long. Everyone told me “It’s Slight Edge” and then I come across that.

2 – No beat down at Tradition tomorrow, head over to The Precinct to take part in their The Academy monthly workout. (directions here to the Wellington Pool/Common Area that the Precinct meets at)

3 – Real Life Men’s Breakfast, October 14th. Beat down beforehand. Sign up link will eventually be posted up after it is fully set up.

Iron Fist

---