November 28th, 2016 By Buckwheat

11 men descended upon Tradition this morning including the usual suspects, a visitor from Rolling Stone (2nd week in a row for this one), and one #kotter. Welcome back, Gazelle!!!!! Guinness was in a good mood as usual, trying to generate pleasant conversation. For some strange reason, the Pax weren’t interested in talking at all. It was an odd morning for a SWAT beatdown to be pretty much silent throughout. YHC asked for some mumble chatter and the only response received was from Ghetto D who proclaimed that the Pax was waiting until the second half to start, just like the Panthers yesterday vs. the Raiders. The second half came and went and there was nothing. I’m still in disbelief…..

Here’s how things went down:

Mosey in front of church and turn right onto sidewalk on Prosperity Church and back to the circle of bells.

SSH X15IC
Windmill X10IC
Cotton Picker X10IC
IST X10IC
Shoulder Stretch
Arm Circles
Mericans X10IC
Air Squats X10IC

Circuit One (Chest and Triceps):
Standing Chest Press X10
Chest Press X10
Skull Crushers X10
Triceps Extension X10
LBC’s w/ KB X10IC

Circuit Two (Legs and Shoulders)
Sumo Squats X10
Shoulder Press X10
Goblet Squats X10
High Pulls X10
Derby Double Taps X10

Circuit Three (Back and Biceps)
Lawnmower Pulls X10
Curls X10
Pullovers X10
Outhouse Curls X10
Mason Twist w/ KB X10IC

Circuit Four (Random exercises)
KB Swings X10
Modified Man Makers X10 (Deadlift, curl, squat, shoulder press, squat and down is one)
Figure 8’s X10
Halos X10

Partner up w/ someone. Partner one does LBC’s while partner two does a fireman’s carry w/ two bells to the Maximus’ vehicle and back.

Repeato all four circuits above with 12 reps of everything the second time through.

No time for MARY, but that was incorporated into the beatdown anyway…

Tired, boring moleskin:

1) Although no one was talking today, everyone was putting in work. Great job, men!
2) @Gazelle- Good to see you back out brother. Let’s make it two days in a row tomorrow and get back into things full speed!
3) Christmas Party 12/3 Hickory Tavern on WT Harris. 7-10PM. You and your significant others are welcome. Please RSVP using the link in The Farm’s e-mail from last night.
4) Run Rudolph Run 5K – Is this Saturday in our backyard. If you need someone to run walk it with you, I’ll be that person, just let me know!
5) Operation Sweet Tooth – Collections are this week. Please bring a new toy or other acceptable item noted in my e-mail from this morning to any beatdown this week or to our Christmas party. Saturday will be the final collection day.
6) Have a great week!

SWAT

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