October 30th, 2015 By Gazebo

8 of Traditions finest showed up for a Friday Virgin Q Kettlebell Beatdown.  YHC had everything planned out, the day was going to be focused on curls and everything seemed to be going okay- then we got to our second exercise and YHC called out the “Goblin Squat”. Man Down quickly pounced on the Virgin Q mistake, letting him know that it’s really called the Goblet Squat. Seriously, for the past 6 months I thought everyone was saying Goblin. Luckily it’s Halloween.

Disclaimer given and mosey around church to back parking lot.

Warm Up:

• SSH x 15
• Merkins x 10
• IST x 15
• Cotton Picker x 15

The Thang:

4 Rounds

• KB Swings x 15
• Goblin Squats x 15
• Curls x 10
• Shoulder Press x 15
• Sumo Squat x 15
• Curls x 10
• Lawn Mower Pulls x 10 each arm
• Chest Press x 15
• Curls x 10

In between each round

• RD 1 Sprint to far curb- 5 burbees – sprint back
• RD 2 Mosey around parking lot
• RD 3 Sprint to curb and back- This is where Ghetto D kicked it up a notch and brought back his HS nick name-“The Flash” and beat Man Down!!!
• RD 4 Mosey around parking lot

Mary:

• LBC x 20
• Squirm x 20
• Pretzel Crunch- 10 each leg
• The W x 10
• LBC x 10

Moleskin:

1. Thank you guys for letting me lead you in my very first Q, good push by all and good showing by the RESPECT’s this morning.
2. Iron Wolf is having the kickoff event for Movember at VBGB’s tonight at 7:00-be there or be square!!
3. Beatdown Chowdown is tomorrow -Beatdown at 7:00 and Chowdown at 8:00. Be there Period!!!
4. If I missed anything sound off below.

B.O.M.B, Tradition

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