June 13th, 2016 By Maximus_MECA

It was an honor for YHC to start the week and be joined by 11 of Traditions’ finest for a kbell beatdown in the humidity this fine Carolina morning.  Goal was to add a little variety, light weights, heavy weights and lifting to failure to shock the muscles into growth.  Mumble Chatter was good throughout.  YHC was a focussed on the task at hand, and missed several insults tossed his way.  Something about they must not have taught me how to count growing up in Boston.

Beatdown went something like this;

Disclaimer

Mosey around church

WARM UP

SSH – 15

Windmill 15

Cotton pickers – 15

ISTs – 15

Plank jacks – 15

Merkins 15

Arm circles

SET 1

15,then 20

Kbell swings

Curls

Shoulder presses

Sumo squats

Front lunges

SET 2 – rotate around the circle – each exercise 30 seconds – repeat until around circle

Curls

Lawn mower pulls

Goblet squates

Back lunges

Lat extensions

SET 3

Partner up with individual with similar weight.  with two weights amrep to failure

Do curls, then shoulder presses, then bench presses.  Plank in-between

Repeato

mary

W- 15

little baby crunch -15

Low flutter

Prtezel stick

 

Great push by all – way to push to the Max on exercise to faulure

Thank you @sensei for keeping YHC on track with timing

@ coyote – seemed certain we had run over time – but YHC had us finished at 6:15

@ shawshank – great job in Qing a Mary exercise

@dutch – great job in offering up a Q spot that @durden seized upon and will Q next Monday!  watch out.  Way to go @Dutch and @durden.  More q’s the better!  Develop Q’s.  A key to Growth!

@soundwave – welcome back!  Good to see you back in action.

 

B.O.M.B, Tradition

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