8 showed for a full 45 of weights and more. Disclaimer done and then we got into it.
Warm-up
Run three laps around boat launch parking lot
Thang
8 exercises lined up on one end of the parking lot (side closest to playground). Pax did three full sets of the 8 exercise rotation. In between each exercise, Pax did bear crawls, crab walks, lunge walks or broad jump burpees to the other side of the parking lot (closest to gazebo) then ran or walked back to the weights.
- Bench + flutter – 20 [35 lb kettles]
- Curls – 10 [25 lb dumbells]
- Merkins / bag pulls – 10 [40 lb sandbag]
- Skull crushers – 10 [45 lb kettle]
- Clean Press – 10 [30 lb kettles]
- Squats – 10 [60 lb sandbag]
- Merkins w/front raise – 10 [10 lb dumbells]
- Tricep extension – 10 each arm [15 lb dumbells]
After first set of 8 weight exercises, Pax did a solid plank set then ran a lap around the parking lot. After second set of 8 weight exercises, Pax did a merkin set – 40 merkins / right arm forward, left arm forward, wide-arm, regular, diamonds, sprinted from boat launch gate to top of the hill, Ozzie called 15 count low flutter then back to weights for round 3.
Moleskin
- Good to see Hochuli out again. Sounds like he took a break but getting back into it again. Good work.
- Thanks to El Tigre for bringing the metal every week. It takes time and effort and we really appreciate it bro.
- "Corn-fed" and "Certified Angus"………enough said
- Q was impressed with the exercise choices between metal sets….lots of broad jump burpees, bear crawl and crab walks. Figured the lunge walk would be the crowd favorite when the options opened up.
- Thanks for taking us out Ozzie – well said
- An honor to lead this morning. Great work men!