March 14th, 2016 By Buckwheat

13 Traditioners reported for duty and endured the following recycled beatdown from YHC. I was struggling to get out of the fartsack this morning after going to bed at 11:45PM last night. Snoozed four too many times which almost turned me into The Farm. Fortunately, I rolled into the parking lot at 5:29:30. No time for a disclaimer, let’s roll. Unfortunately, the Farm and Skyline beat me there so I had to hear it from them. I accept the feedback from the Pax and will do better next time! #NOEXCUSES.

Things went a little something like this:

Warm up:
Slow mosey around parking lot and return to the circle of bells for COP. Dutch did a sweet little mosey of about 10 steps here.

SSH X15IC (Apparently, I was still asleep as I called the exercise and forgot the cadence part on rep one. UGH!)
Windmill X10IC
Cotton Picker X10IC
Arm circles
Shoulder stretch
Hamstring stretch (Insert positive feedback from Man Down here regarding actual stretching taking place at Tradition).

The Thang:

10 KB Exercises (Rd. 1 X10, Rd. 2 X9, Rd. 3 X8, Rd. 4 X7, Rd. 5 X6)
1) Goblet Squats
2) Standing Chest Press
3) Sumo Squats
4) Pullovers
5) Figure 8’s
6) Floor to Shelf (1/2 of reps on each side)
7) KB Swings
8) Clean & Press (full reps on each side rounds 1-4, 1/2 reps each side rounds 5 due to time)
9) LBC’s w/ KB IC
10) Bicep Curls

*The order above was changed in Rd. 3 to accommodate The Farm’s bitching about having to get up off the ground. He was told to go home at one point if he didn’t like it, then I decided to accommodate him. Why is the shortest, lightest pax member at the workout complaining about having to push himself up off the ground???? Try adding several inches and a 100 pounds, brother!

After Rd. 1: 10 curl ups/partner planks, slow mosey around parking lot.
After Rd. 2: 10 curl ups/partner planks, slow mosey around parking lot.
After Rd. 3: 10 curl ups/partner planks, slow mosey or walk around parking lot. Man Down was having none of that whole walking thing!
After Rd. 4: 10 curl ups/partner planks, No mosey due to time.

At the beginning of the beatdown, the Pax (well, mainly Dingo and Farm) complained that the ground was wet and then Dutch asked for a mat. This is not Burn Bootcamp, brother! Dingo jelly lubed a few exercises because the 50 lb KB was a bit much. Never fear, Striker is hear to swap bells. This is when Dutch professed his love and admiration for Striker and the Pax let him have it the rest of the beatdown. Dutch, I think we need to reign you in from attending those Burn Bootcamps. You’re turning into Forgotten Jelly with your creepy admiration for men that wear a uniform.

MARY
10 Curl Ups. MARY was incorporated throughout the beatdown anyway.

Moleskin:
1) Enjoyed it always, men. The mumble chatter was in full force and effect today. Love it!
2) Sorry we got off to a sloppy start. I was a mess there at the beginning.
3) I used my 50lb KB today for the majority of exercises today. Damn thing about killed me.
4) Dingo’s 40lb KB is missing. It was in the Tradition storage box at one point and has been missing for a few weeks. Did anyone grab it by mistake or hide it under a bush somewhere??
5) Continued thoughts and prayers for Man Down this week as he awaits his test results.
6) MUD RUN APRIL 30th. Sign up by March 18 to get the F3 Discount.
7) Welcome back Striker, #Kotters.
8) Despite writing the Pax names down, I managed to miss one. #TheFarm was right. Hate saying that. Sound off below if I left you off.
9) Oh yeah, great work to those of you who weren’t talking and/or complaining all morning ;-).
10) Kudos to Mr. Belding who did a solo beatdown prior to ours. #Gettinitin!

SWAT, Tradition

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