January 21st, 2017 By King Louie

8 men showed up this morning to earn their free breakfast at Tradition, and earn it we did.  After a little standing around and chatting with the Tradition Cruisers (who were still missing Icicle from his adventure to a gas station bathroom!?) a quick Disclaimer was given and off the men went, moseying around the church until they could circle up for WARMORAMA!
SSH x 15
IST x 15
Cotton Picker x 15
Calf Raises x 15
Power Plank x 10 OYO
Bird-Dog, with knee to elbow x 5 each side
Arm Circles

Mosey to the Portico and Partner up for….

The Thang:

Partner Throw Downs x 15
Partner Plank Derkins x 10, Repeato

P1 : Bench Dips x 15
P2 : WWII sit ups until P1 returns then switch
P1 : High Knee Jump Ups x 15
P2 : Low Slow Squats until P1 returns then switch, Repeato

P1 : Toe Taps x 15 each
P2 : People’s Chair until P1 returns then switch
Repeato, plus a little extra People’s Chair til the 6 catches up

Mosey to Brick City, grab a CB and tire
(Leave tires out for now, everyone thought it was a strange tease of some sort)
P1: CB Curls
P2: Bear Crawl in a square around P1, going forward, sideways, and backwards, then switch
P1: CB Tricep Extentions
P2: Spiderman Crawl in a square around P1, going forward, sideways, and backwards, then switch
P1: CB Bent over row
P2: Lunge walk around P1, switch

P1 Tire flips + P2 burpees x5 then runs to switch.  Do all the way across the lot and back / til almost out of time.

Mary:

“Tight” Baby Crunch x 10
Pretzel Stick x 10 ea
Homer to Marge and Mr. Burns
Freddy Mercury x 13 (because I wasn’t thinking to raise my voice at 10x….)
Crunchy Frog x 10

Then a little stretching, finished off by @Cardiac leading the Maximus Mamma Jamma (name to constantly change every time it is said)

Breakfast-y Smelling Moleskin:

Good beat down this morning guys.  I don’t usually do partner stuff so this was switching it up for me a bit.  I’m still remembering with horror, the wonderful smell of breakfast being cooked as we ran by.  I didn’t think that through very much… and after already running just under 4 miles – I was ready to kill for delicious food.

Virgin Q being lead by Doc on Monday.  Come along to swing your kettle bells at his lead.

Prayer Reminder for Brutus and his team over in Uganda at his orphanage.  Prayer for the kids in the orphanage, outside of it, and for their region to get the blessing of rain it so badly needs at this time.

Tradition

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