6 men appeared on a wet gloomy morning to push some metal!
FNG-1 = Schwinn
Warmorama:
SSH x 30 IC, WM x 20 IC, CP x 20 IC, MC x 10 IC
The Thang:
10 reps of each exercise at each station…
Stations:
- Burpee / Chop – 40lb Sandbag
- Dead Lift Row / Close Handed Merkin on a kettle – 45 or 55lb Kettlebell
- Squat / Row – 60lb Sandbag
- Bench / Overhead Pull – 40lb Dumbells or 35lb Kettlebells
- Front Raise / Scaption – 10 or 15lb Dumbbells
- Ball Fly / Curls – 30 or 25lb Dumbbells
- Step Ups / Single Arm Lunge Press – 20 or 25lb Kettlebell
- Clean Press / Military Press – 30lb Kettlebells or 20lb Dumbbells
Pax did 2 rounds of the above stations with 10 reps each exercise
3rd round pax did 5 reps of each exercise
Mary:
After each round, pax did 10 reps IC of the following exercise with the metal of their choice:
- Weighted Mason Twists
- Weighted W's
So 3 rounds of the above were performed
Moleskin:
- Impressive number of men appeared on a wet day. Glad we had the Gazebo available.
- "Is it possible to get too warm?" while doing the warmorama.
- Burpee / Chop station I believe was the pax's favorite. Especially since this station followed the lunge press, clean press, and military press. "Trail of Tears"
- Thanks Natty for the tunes again!
- Natty gave skip power to the pax, however, he also had the right to veto any request to do so.
- Natty's choice of music this morning was …ballads. For those that are unaware of what a ballad is, I copied a definition below.
- Enjoyed it men! Carpe Diem!
"Usually, a rock ballad is a rock composition which can often be lengthy, but has emotional subject matter at its core. They're often love songs, but can often refer to any song which revolves around an emotional topic. It could be about. Love. Lynyrd Skynyrd – Freebird."