February 27th, 2017 By King Louie

Five beastly men of Tradition came out on this chilly morning to swing their weights as the birds went crazy for some reason. A brief Disclaimer was given, and we moseyed around the church then circled up for…

Warmorama:
SSH x 20
IST x 10
Cotton Picker x 10
Calf Raises x 10
Arm Circles

KB Warmup:
Halo x 10 each direction
KB Slingshot x 10 each direction
KB Windmill x 7 each side

The Thang:
Timed Swings followed by Repeated Reps

KB Swing 2 minutes

Sumo Squat High Pull x 10
Lat Pullover x 10
REPEATO x 2

KB Swing 1 minute

Lunges x 10 each leg
Dutch Cucumber x 10 each side
Skull Crusher x 10
REPEATO

KB Swing 30 seconds

Low Slow Goblet Squat and hold 5s at bottom x 5
Shoulder press x 10
KB Chest Press x 10
REPEATO

KB Swing 30 seconds

Outhouse Curls x 10
KB Merkin x 10 each side
REPEATO x 2

KB Mid Pull Swing x 10 each side (or just a 1 armed swing)
KB Swing x 10 (or a 2 handed Mid Pull Swing)
Run to end of parking lot and back
REPEATO X 2

Mary:
Derby Double Tap 1 minute
KB Plank Drag x 10 ea. side
Freddy Mercury x 20
Homer to Marge to Mr Burns Medley

And various stretching.

Moleskin:
A good morning for a beat down. Just barely recovered from being sick I was ready to get going, despite a slight difficulty breathing… As always, good to see @Gazebo and @Sensei returning to become better men with the rest of us.

Remember – Bookstudy starting at Bojangle’s this Friday, 6:30AM.

Tradition 3 year Anniversary Convergence Beatdown at 7AM this Saturday, 2nd F time after with coffee (and donuts?)
Tradition 3 year Anniversary Party at Guinness’s house at 7PM Saturday night.

SWAT, Tradition

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