September 30th, 2016 By King Louie

5 steely Pax gathered this morning for a beat down focused mostly on the shoulders, chasing away the storm that thought it could keep us all fart sacking. It went a little something like this:

Disclaimer was given, then a brief mosey around church until we circled up for….

Warm Up
SSH x 15
IST x 15
Windmill x 15
Cotton picker x 15
Arm circles
Michael Phelps

Back to the Bells for…
KB Warmup

KB Slingshot x 10 each direction
Figure 8 x 8 each direction
KB Deadlift and shrug x 10
KB Swing x 30

The Thang

10x, 15x, 20x reps
Tricep Extensions
KB Curls
Sumo Squat

Lunge walk to next parking line line, sprint to curb and Pongo back. It was at this point that Mr. Belding was marveling at how Pongo managed to cause everyone to rename an exercise in his honor. Pongo is easier to say that Quadrophilia I said. Though I guess if you wanted more syllables we could call it Pongophilia?

7x, 10x, 13x reps
Curls to Arnold Press
Obliques (teapots)
Dutch Cucumbers

Squat Jumps (or squat jump then 4 steps forward if your shoes acted like oil slicks the way mine were) to next parking line, sprint to curb and Pongo back.

10x, 15x, 20x reps
High Pull to Shoulder Press
Chest Press
Lat Raise

KB Plank Drag x 10 each direction.

Mary:
Russian LBC x 20
Russian Twist x 10
Pretzel Crunch x 10 each side
Crunchy Frog x 15
Derby Double tap x 10

Good work out. I threw this together real fast after the Tradition HDHH last night and had to cut a small segment out. Definitely want to try out some new stuff soon. I was reading some stuff about strengthening the rotator cuffs being important…. Now if only we had some kind of weight between the bricks and CBs, as this would’ve mostly been a test to see how well bricks worked for some of the exercises.

B.O.M.B, Tradition

---