September 9th, 2016 By King Louie

6 men came together this morning to lift metal bells and listen to Maximus’s stories of football, sleepless nights, and letting down Dutch. We also worked with eccentric contractions a good way to develop a lot more strength with far less reps. We’ve only done it a few times before (aside from the occasional low slow squat during warm ups) and it’s a shame we don’t do it more often. I decided to fix that for at least today.

A very quick Disclaimer was briefly given, and then we rushed off into a mosey around the church

Circle up to Warmup with….
SSH x 15
IST x 15
Skater Squats x 5 each side (According to Shawshank, this was the only thing Maximus had available as a child to entertain himself) (Skater Squats are basically a one legged squat with the lifted leg held up behind you)
Hand Release Merkins x 10 OYO, plank til everyone finishes.
Mountain Climbers x 10
Windmill x 10
Michael Phelps

Back to the bells for The Thang

KB warm up:
KB Swing x 15
KB Deadlift x 15
Figure 8 x 5 each direction
KB Slingshot x 5 each direction

Set 1
First do all of the exercises as you normally would….
Goblet Squat x 10
KB Curl x 10
KB Shoulder Press x 10

Do all remaining sets the same way as above…

Set 2
Lat Pullover x 10
Chest Press x 10
Skull Crusher x 10

Brief break to
Pongo to curb avoiding the BRR cars, bearcrawl back to bells, 5 KB merkins each side.
Repeato but only go back to the first parking space line.

Quick walk to catch your breath and on to…
KB on (Maximus’s) Shelf x 7 each direction

Set 3
Clean and Press x 7 each arm
Dutch Cucumber x 7 each arm
Do all the above regularly – then repeato with 5 second counts for every time you lower the weight.

Mary
KB W’s x 15
Pretzel Crunch x 15 each side
Homer to Marge x 5

Various stretching.

Moleskin

Hard to believe I had to cut some exercises out, but those slow counts added a lot of time and a lot of pain to the workout. Good job to everyone.

Though for some reason when we were doing the slow count down and slow count up, Maximus apparently wanted to change it in to eccentric contractions… followed by a plyometric lift. Cardiac said he saw a shooting star, but I think maybe he saw Maximus rocketing through the sky on his “slow lift.”

Also… was there a Tradition Cruise tomorrow? Blender was asking me where it was, but I have no idea and there wasn’t an email since Dingo is off trotting around the mountains.

B.O.M.B, Tradition

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