6 studs showed for some iron pumping at Muscle Beach this morning.
Warm-up
Cherry Pickers 15 IC, SSH 25 IC, WMD – 10 wide merkins, 10 regular merkins, 10 diamond merkins
The Thang
Stations
- Bench + flutter – 20 [35 lb kettles]
- Curls – 10 [25 lb dumbells]
- Bent rows – 10 [60 lb sandbag]
- Lateral raises – 10 [15 lb dumbells]
- Skull crushers – 10 [45 lb kettle]
- Clean Press – 10 [30 lb kettles]
- Merkins w/front raise – 10 [10 lb dumbells]
- Tricep extension – 10 each arm [15 lb dumbells]
Pax cut through 3 rounds of the stations above. In between each exercise, performed the following:
1. Burpees – 5
2. Merkins – 8
3 LBC's – 10
Pax did the following after each round of the stations above:
1. Two laps around the parking lot
2. Two backwards runs up the hill from the boat launch to top of parking lot
3. 18 merkins, 10 burpees, 18 merkins (Q had to round out to even numbers – 50 burpees, 100 merkins, 80 LBC's)
Moleskin
- Surf and Turf in the mix today – talk about commitment – daughter was born on Monday! Congrats bro – she's beautiful!!
- Solid work by all today – great feedback on the burpees from most of the Pax. "If you don't have something nice to say, don't say anything at all."
- Surf and Turf and Q have one year F3 anniversaries coming up soon. Party planning started this morning.
- Sounds like an F3 bourbon tasting could be in the works
- "Are you sure that's her first?"
- Keep Double Double's and Ozzie's mothers in your prayers.
- Double Double took us out in prayer today – very well said – thanks brother.
- Great work men! My pleasure and honor to lead this morning.