18 of Tradition’s finest joined at the AO for a SWAT beatdown led by YHC. It’s been since April since my last Q, so the mumblechatter was flowing mercilessly today. Thankfully, YHC had the cure for that today. Oddly enough, @Dingo put me in for today, and was nowhere to be found to lead an eager […]
Author: Gangsta's Paradise
The Q School that wasn't, a missing Dingo and Fuzzy Math??
18 of Tradition’s finest joined at the AO for a SWAT beatdown led by YHC. It’s been since April since my last Q, so the mumblechatter was flowing mercilessly today. Thankfully, YHC had the cure for that today. Oddly enough, @Dingo put me in for today, and was nowhere to be found to lead an eager […]
Post Easter SWAT
5 Pax beat the fartsack for a little post-Easter SWAT beatdown. Went something like this: Warmup: Quick mosey around parking lot SSH 15x Windmill 15x Arm circles Leg Stretches The Thang: Exercise Set 1 (alternating exercises): KB Swing KB Sumo Squat 10x, 9x, 8x, etc. all the way down to 1x Mosey to […]
Springtime is a good time…for Iron Fist
10 Pax joined on a mild morning for some Iron Fist. Disclaimer given, and away we go… Mosey around the parking lot to the Outback Throw in some high knees and butt kickers along the way Warmup: 15x SSH 15x IST 10x Cotton Pickers Arm circles/stretch Everybody grab a cinderblock for The Thang: […]
SWAT from 3 to 9 on 3/9
4 Pax converged on the Tradition AO for a nice mild morning for a Gangsta led SWAT that proved to not be so mild as YHC thought it would be. I’ve been dealing with a cold the last few days, and this proved to be the best medicine! Warmup: Mosey around the Parking lot […]
Mild Day to SWAT
11 Pax converged at the Tradition AO for a Gangsta beatdown that went something like this. Warmup: Mosey to far side of parking lot (near playground) Line up single file facing the church 15x SSH 15x IST Arm circles/stretches Everyone grabs their kettlebells for the following exercises: 20x KB Swings 20x KB Curls 20x […]
Frosty B.O.M.B.
6 Pax showed up for what turned out to be a pretty chilly and frosty B.O.M.B. beatdown. YHC signed up to Q last minute, so I threw some exercises together with some moseying and burpees to keep us warm. Thanks for following! Warmup: Mosey around parking lot SSH 15x Cotton Picker 15x Arm Circles Arm […]
Who knew Burpees could keep us warm??
6 of Tradition’s finest and bravest converged on the AO for a B.O.M.B. workout that attempted to keep us warm. The wind definitely made it seem colder than yesterday, but YHC had some ideas in mind to counter that. Warmup: Rack Kettle bell and walk around an island in the parking lot IST x15 Cotton […]
Frosty Iron Fist
4 of Tradition’s finest (plus @The Farm for some Mary) joined at a frosty Tradition AO for some Iron Fist. Here’s how this went: Warmup – mosey to the Outback 12x SSH 12x IST 12x Cotton Pickers Stretch out with some arm circles Head to pull up/dip bars 10x pull ups 10x chin ups […]
Hard Work Warms You Up…
7 of Tradition’s finest gathered for a cool morning Iron Fist workout led by YHC. The Thang: Warmup lap through church parking lot Mosey to Outback Warmup: SSH 15x IST 15x Merkins 10x Arm Circles Everyone grab a cinderblock Shoulder Press 15x Cinderblock Burpee (everyone’s favorite!) 15x Cinderblock Curls 15x Repeato 2x (12x, […]