November 10th, 2019 By Guinness

4 got stronger with Kettle Bells and Pull-up bars this morning at Tradition. Here is how they did it:

Warmorama
Side Straddle Hop x15
Imperial Storm Troopers x15IC
Low slow Squat x15IC
Windmills x10IC
Plank Jacks x15IC
Mountain Climbers x15IC
Merckens x10IC

The Thang
Lawnmower Pulls x10 each arm
Curls x10IC
Squat High Pulls x10
Figure 8 Lunges x5 each side

Chest Press x20
Derby Double Tap 10
Skull Crushers 10

Wurls x20
OH Press x20

Knee Ins x10
Squat OH Press x10
Pull ups x5
KB Swing
Leg ups x10
Chest Press x20
Chin Ups x5
Skull Crushers x20
Pull-ups x10
Shawshanks x10
Chin-ups x10

Wurls x20
OH Presses x20

Lawnmower Pulls x10 each arm
Curls x10IC
Squat High Pulls x10
Figure 8 Lunges x5 each side
Chest Press x20
Derby Double Tap 10
Skull Crushers 10
Plank Row Mercken x10

Mary
KB Flutter Kicks x10IC
Homer to Marge

Moleskin
Perfect weather in the 40’s for Kettle Bell Beatdown. YHC was running a little late so the Pax had already started Warmorama. YHC had noticed late the previous night to his sheer horror that no one had taken the Q. So, being a genius, I signed up to Q. It was great to see @Dutch back in action after some injury recovery time away. Great work by the pax this morning. Showing up is the most important part of getting a great Beatdown. Thanks for showing up! Invite others to join you on Monday. Their life and your life will be healthier and better because of it by helping get on track or get back on track. See you in the gloom!

COT
Announcements: ManDown’s move, Inviting people to Tradition. Tradition January Rebuild.

Prayer: ManDown’s Family

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