Todays plan was not all that original when it came to the kettlebell/dumbbell beatdown the tribesman experienced; although, it still lended (YHC thinks) to a pretty good overall upper body workout. Some read the tweet out that the PAX were suppose to bring pairs of kettlebells/dumbbells and some didnt. Did not phase YHC or the PAX as there was something for everyone.

• Warm Up:

Short warm up as the PAX had alot to accomplish today in such a short time.

• 25 SSH
• 34 Morracan Night Club

The Thang:

• Overhead Press
• In and Out Bicep Curl
• Standing Overhead Tricep extension
• 30 Merkins/Wide Arm Merkin
• Over and under medicine balls
• 2×25 yard sprint

Rinse and Repeat

• Deep Swimmers Press
• One Arm Bicep Curl
• Dips
• Military Merkin/Medicine Ball or Diamond Merkin
• Over and under medicine balls
• 2×25 yard sprint

Rinse and Repeat

• Upright Row
• Static Arm Curl
• Tricep Extension
• Merkin
• Over and under medicine balls
• 2×25 yard sprint

Rinse and Repeat

• In and out shoulder Fly
• Preacher Curl
• Lying tricep extension
• Plyo Merkin or Clap Merkin
• Over and under medicine balls
• 2×25 yard sprint

COT:

Prayers for spoken and unspoken. One thing YHC learned today is that he needs heavier kettlebells – not going to be dragging those adjustable dumbbells out too much more or atleast not carrying them to the other side of the AO (extra credit).

Great turnout today for The Tomahwk; 8 strong PAX has to be a new record for this AO. Let’s keep Indian Land growing STRONG!