Category: Tradition

Black Friday deal on Kettlebell swings

AO: F3Tradition Q: kinglouie PAX: kinglouie FNGs: None COUNT: 1 WARMUP: Entire AO mosey followed by The Usual King Louie Warmorama THE THANG: As many kettlebell swings as you can manage in a WHOLE MINUTE! That’s not all, each set of KB Swings comes with 1-2 sets of other excercises! But wait, there’s more!! This […]

Chasing the pump, while thevalley chases the Tradition Mile

AO: F3Tradition Q: kinglouie PAX: kinglouie FNGs: None COUNT: 1 WARMUP: Mosey, SSH, IST, Penny Picker, Windmill, Squat, Merkins, Freddy Mercury, Deadbug THE THANG: Set 1: 10 DB squats, 10 bent DB rows, 15 KB swings, repeato x 1. Set 2:6 DB curls, 12 tricep Pressdowns repeato x 2. Set 3: Turkish Getup x 1 […]

I aint afraid of no rain

AO: F3Tradition Q: kinglouie PAX: kinglouie FNGs: None COUNT: 1 For the first time a King Louie Q was attended by the forecasted hurricane / tropical storm weather. Still no one else in the rain but the coffee runners. WARMUP: The King Louie usual THE THANG: Swings, Clean and Press Press Countdown, Teapots, Shoulder Press, […]

Mystery Cars

AO: F3Tradition Q: Boxer PAX: Frostbite MECA, Boxer FNGs: None COUNT: 2 WARMUP: THE THANG: – Bear Crawl – Incline Mekin – Overhead Lunge – 21’s – Overhead Carry – Decline Merkin – Overhead Carry MARY: – Dead bug – Crunchy Frog – Viking Row – Squirms – LBC’s ANNOUNCEMENTS: None COT: Prayers for @King_Louie […]

I like where this pattern is going

AO: F3Tradition Q: kinglouie PAX: Frostbite MECA, Guinness, Slash, Iron City, kinglouie FNGs: None COUNT: 5 WARMUP: The King Louie usual THE THANG: Many swings plus pull ups, dips, goblet squats, curls, lawnmower pulls, and TricepT exteNion MARY: Mary things and stuff for men of our era ANNOUNCEMENTS: Incoming Mt Afton Challenge in January and […]

bell and moseys

AO: F3Tradition Q: kinglouie PAX: kinglouie FNGs: None COUNT: 1 WARMUP: Long mosey and the usual warmup THE THANG: Swings, Squats, Curls, Shoulder Press, Tricept Extenions x 15, parking lot mosey, repeato MARY: Russian Twist, KB LBC x 35, Plank drag x 10 ANNOUNCEMENTS: COT:

It was cold

AO: F3Tradition Q: Boxer PAX: Boxer FNGs: None COUNT: 1 WARMUP: Couldn’t really get warm, but I stretched THE THANG: Cinder block shuttles (bear crawl, merkins, lunges, overhead carry, merkins, front carry) – repeato MARY: Ab circuit (LBC, viking row, crunchy frog, WWII sit-up) repeato ANNOUNCEMENTS: Went home after a few rounds and finished off […]