Another day at Muscle Beach

by | Jan 23, 2019 | Backblasts | 0 comments

Event Date

Jan 23, 2019

AO

Q

PAX

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Six strapping young studs came out to get cut at MIL Muscle Beach.

Warmorama:

SSH x 30 IC,  WM x 15 IC, CP x 15 IC

Run 1/2 mile to get warm.  

The Thang:

Six Stations were arranged with metal at each.  Pax rotated through all of the stations and did 10 reps at each station.

  1.  Alternating Arm Dumbbell Bench Press declined bench- 35lb Kettlebell each arm
  2.  Dumbbell Underhand Row – 30lb Kettlebells
  3.  Curls – 25lb Dumbbells
  4.  Merkin Front Raise – 10lb Dumbbells
  5.  Single Leg Deadlifts – 45lb Kettlebell
  6.  Lunge Press each arm and leg – 25 lb Kettlebell

*After each time the Pax completed all of the stations, we sprinted around the parking lot and came back to perform another round.

Pax completed 4 rounds of the above exercises

Mary: (Courtesy of Surf -n -Turf)

  • Plank then left leg up, left to chest, left leg back up, left leg to right elbow, back up, left leg to left elbow, back to plank, right leg up, right leg to chest, back up, right leg to left elbow, back up, right leg to right elbow, back up, plank.  Repeated the above about 6 times
  • Weighted lunge twist – pax picked the weight – 10 twists each leg

Moleskin:

  • Good to see Hambone!  Hambone is one of the original pax that started Mountain Island F3.  He came out only a few weeks after F3 started in 2//24/2013.  Hambone moved to Nashville, TN and currently helps lead the F3 pax there!  Good to workout with you again brotha!
  • Strong showing by Ozzie and Wrangler!  Great to see these guys being consistently posting.  Getting stronger by the minute!
  • Ozzie learned a valuable lesson on pace, completed the 1/2 mile run like a stud this morning without stopping.  He shot out of the gates too fast on a previous workout.  Great job Ozzie.
  • Surf came out despite the fact he was flying out today out west for a skiing trip… impressive.  Have a blast Surf!  Shred some powder for us!
  • Sounded like Surf-n-Turf has learned a valuable lesson about pace in previous ski trips.  Better to enjoy the "first tracks". ( Getting up early and laying down the first tracks in fresh powder…)
  • Verse of the day made me reflect on my F3 brothers:  Ecclesiates 4:9-10 NIV version:  Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.  But pity anyone who falls and has no one to help them up.
  • Great work men!  As always an honor!

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