Record numbers this am at Muscle Beach! It's Metal Time!
Welcome FNG Leon!
Warmorama:
Side Straddle Hops (SSH) x 30 IC, Windmills x 15 IC, Cherry Pickers (CP) x 15 IC, Toy Soldiers (TS) x 15 IC, High Knees, Butt Kicks, Backwards Run
The Thang:
Pax did 10 reps at each of the following stations:
- Exercise Ball Bench – 35lb Kettlebells
- Arnold Press – 25lb Dumbbells
- Squats – 55lb Kettlebell
- Clean/Press – 40lb Sandbag
- Step Ups – 30lb Kettlebells (10 reps each leg)
- 777 Curls – 15lb Dumbbells ( Hold Rt arm 90 degees with dumbbell, while Lt arm does 7 reps, then left arm 90 degrees, Rt arm 7 reps, then 6 like such, then 5, 4, 3, 2, 1, then 7 reps with both arms. This was all done without rest in between)
- Perpendicular Bench, Crush/ Press 45lb Kettlebell
- Merkin/Sandbag Pull – 60lb Sandbag
Pax did 10 Crunchy Frogs after each station in the first round, and once the round was complete, we ran around the parking lot.
During the second round, pax did 10 WWII Sit Ups after each station, and once the round was complete, we ran around the parking lot.
During the third round, pax only did 5 reps at each station. After each station, pax performed 5 leg lifts.
Moleskin:
- Great meeting – today! Dr. Leon Knight is a FNG that was invited out by 911. Understand that Dr. Leon Knight is a very good PT, has an office at Mountain Island Fitness, and has helped 911 speedily recover from injuries. I think 911 broiught Leon out for preventative maintenance this am!
- Good thing for mapquest, Rand McNally's, and Google Maps, (and right zip codes, LOL) so that FNG's can find workouts.
- Ozzie and Q excited about UNC Basketball Team and who committed to the team. Cole Anthony, Anthony Harris, Bacot, etc. Looks like they may go far again in the NCAA tournament!
- Pop Quiz: Which NFL star got their house burned down by Lisa "Left Eye" Lopes. Answer: Andre Rison. This was inspired by the 777 exercise, which looks like LLL upside down, therefore Lisa "Left Eye" Lopes…
- Lots of grunts going on, intense work by pax, with intense music by DJ Natty. Definitely music that makes you move metal!!
- Great work men! What an honor to lead this am!