4 showed up for some metal in balmy 60+ degree weather at Muscle Beach.
Warm-up
SSH X 15 IC, Merkins X 10 IC (slow count), Cherry Pickers X 10 IC, Merkins X 10 IC (slow count), Windmill X 10 IC, Merkins X 10 IC (fast count)
Thang
8 stations set up for metal. We did three rounds.
- Skull crushers – 10 [45 lb kettle]
- Bent rows – 10 [60lb sandbag]
- Squats – 10 [55 lb kettle]
- Bench press + flutter – 10 [35 lb kettles]
- Curls – 10 [25 lb dumbells]
- Clean Press – 10 [30 lb kettles]
- Merkins w/front raise – 10 [10 lb dumbells]
- Tricep extension – 10 each arm [15 lb dumbells]
Round 1 – 10 reps of each of the 8 exercises above followed by 2 laps around the parking lot. Stop after 1 lap for 10 merkins IC. 2nd lap AYG.
Round 2 – 10 reps of each of the 8 exercises above followed by 2 laps around the parking lot. Stop after 1 lap for 10 merkins IC.
Round 3 – 20 reps (2 sets of 10 reps) of each of the 8 exerices above. 5 WWII in between each set of 10 reps.
Burn out set at end: 7 curls, 7 presses, 7 skull crushers – 3X + 5 curls, 5 presses, 5 skull crushers
Moleskin
- Solid work today men.
- Even more impressive that I could find Schwinn in the F3 directory instead of using FNG.
- Tool Time back in action after some back issues.
- Schwinn is always doing something cool.
- Good music selection today by Natty. Apparently it was a Tool Time request.
- Pictures floating around from El Tigre from his trip. Doesn't look like he's having any fun at all on the yacht he chartered in the VI's. Feel for the guy.
- Watch the lake level the next few days…..warning issued by Duke Energy.
- Thanks for letting me lead today.