Four showed for a Halloween metal workout at Cobalt this morning.
Warm-o-Rama
SSH 25 IC
Burpees 10 OYO
Mericans 20 IC
1/2 mile run
The Thang
Set 1 X2
Flies on bench 10 OYO
Squats w/shoulder press 10 OYO
Plank lawnmowers 10 Each Arm OYO
Sprints X3
Set 2 X2
Bench press 10 OYO
Dead lift 10 OYO
Tricep raises 10 OYO
Sprints X3
Set 3 X2
Shoulder flies 10 OYO
Kettle swings 10 OYO
Curls 10 Each Arm OYO
Burpee jumps across parking lot
Set 4 X2
Lunges 10 Each leg OYO
Mason Twist 10 OYO
Hammer Curls 10 Each Arm OYO
Sprints X2
Plank Set: 20 counts – high plank, right arm up, left arm up, low plank + plank jacks 10 OYO
Mary
No time for Mary today
Moleskin
- For a moment, it looked like our metal may consist of two 15 lb dumbbells – would have managed but El Tigre rolled in with the goods!
- Twister left his 70's at home today….he may have done some warm up curls at home prior to workout
- Sprints in honor of Surf and Turf – Pax seemed to like and we had some fast dudes out there today – Double Double pulled a Usain Bolt on the last sprint of the morning….impressive
- "Snatch you a clean jerk"…….did I get that right Twister??
- El Tigre is pumped about the half marathon on Saturday with Natty Lite – go get em fellas
- Always an honor to lead – great work men!