September 27th, 2019 By King Louie

Three Traditioners came out today to show off their bells. @Frostbite and YHC arrived with a few minutes to spare, watching the lone coffee runner finally get joined by 2 others. After a brief mosey, the two of us started Warmorama, where Guinness joined us halfway through.

Warmorama
SSH x 15
IST x 10
Hillbilly x 15
Cotton Picker x 10
Windmill x 10
Merkins x 10
Arm Circles
Michael Phelps

The Thang:

All sets were two different exercises without rest, on your own. 10, 9, 8,… until 1 rep. If you finish early, do obliques/teapots…. 5 reps then switch sides.

KB Swing
Curls

Alternating Shoulder Press
Figure 8 Lunges

Squat Thrusters
Shrugs

Bent Over Row
Chest Press
(this set worked really well and went really fast for some reason, everyone seemed to like it)

Sumo High Pull
TricePT ExteNions

Finish up with Kettlebell Swing x 25, then go into Mary
LBC with Bell x 10
Freddie Mercs x 15
Reverse Crunch x 10
LBC with Bell x 10
Windshield Wipers x 5 each side
Homer to Marge Medley
~40 second plank

Thanks for joining me men!

B.O.M.B

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