5 manimals appeared at Muscle Beach to get swoll son!
Warmorama:
SSH X 30 IC, TS X 15 IC, WM X 15 IC, CP X15 IC
Run 2 laps around parking lot
The Thang:
Double Supersets of the following exercises.
2 exercises at each station, 10 reps each exercise with no rest, then repeat 10 reps of each exercise before moving on to next station.
What is a superset? See this short video https://www.youtube.com/watch?v=O1dNZ72cG1k
Pax went through the following stations
- Step Ups / Squats – 60lb sandbag
- Curl, Press, Crush / Deadlift Row – 45 or 55lb kettlebell
- Bench / Overhead Extensions, optional press – 35lb kettlebells
- Clean to alternating shoulders, optional press / Bent Row – 40lb sandbag
- Ball Fly / Bent Fly – 15 or 25lb dumbbells
- Clean Press / Shoulder Press – 30lb kettlebells
- Curls / Plank Lawnmower – 25llb dumbbells
- Front Raise / Man Maker Merkins – 10lb dumbbells
Moleskin:
- Calisthenics Baby!
- San Francisco Sissy Presses are harder than they appear. Don't judge a book by it's cover. By rep 10, arms are getting pretty tired…so we added weights today.
- Apparently window seats are best when wanting sleep on a return flight home. Just don't let one of the biggest Hell's Angels sit beside you or your butt gets numb and your last two fingers on your left hand.
- 911 and Pinky get the extra credit awards, 911 biked to workout, Pinky ran. A couple of studs.
- Weather has been great for running, except at about 4 for a 4 mile run…according to Pinky. Good work Pinky! He's getting ready for some fall events
- Surf- After about the second station…Why are we doing supersets again?? Becomes much clearer by end of workout, LOL.
- Solid push men!
- As always, it was an honor men!