September 5th, 2017 By Sterling

7+ guys agreed to swing kettlebells in protest of running today. Right as the warmorama was wrapping up, a few guys from the Precinct showed up to pump iron…or cindeblocks.

Warmorama:
Side straddle hop
Hillbilly
Imperial Storm Trooper
Cotton picker
Windmill
Mountain climber
Merkins

-Mosey to bells

Beatdown (15 reps):
Swings
Curls
Front-back overhead press
Squat high pull
Bent row
Summersault
Around the head
5 burpees
Tri extensions
Shrugs
Oblique
Lying lat pull
Shawshanks
Offset merkins
Lawn mower pull
5 burpees (extra push-up & jump)

-Mosey to bars

10 pull-ups
10 dips

*Repeato
Due to time constraints, the Q was gracious enough to remove the bars and burpees at the end of second set, but he assumed everyone did those on their own later.

-Mosey to bell box and back to Old Glory

Mary:
Crunchy frog
V up roll-up
Planks (45 sec & 1 min)
Little baby crunch

Special shout out to the Precinct guys, thanks for dropping in.

 

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