Getting Ripped


7 men appeared in the gloom to get ripped.   FNG-1 = Schwinn

Warmorama:

SSH x 25 IC, WM x 15 IC, Mountain Man Poopers x 15 IC, CP x 15 IC, Mountain Climbers x 15 IC, Merkins x 12 IC

 

The Thang:

8 stations, 3 exercises at each station.  Complete 10 reps of each exercise before moving to the next station.

Stations:

  1.  Lateral Raises 5's / Side to center Front Raises / Weighted Crunchy Frogs – 10lb dumbbells
  2.  DL Row / Curl, Press, Crush / Weighted Mason Twists – 45/55lb kettlebells
  3.  Clean Press / Arnold Press / Weighted Toe Touches – 30lb kettlebells
  4.  Merkin Pull / Chops / W's – 40lb sandbag
  5.  Ball Fly / Curls / Ball Transfers – 25lb dumbbells
  6.  Incline Bench / Kettlebell Swing / Mason Twists – 35lb kettlebells or 40lb dumbbells
  7.  7's / Lunge with Curls / WWII's – 15lb dumbbells
  8.  Step Ups / Squats / LBC's – 60lb sandbag

Pax did 2 rounds of 10 reps of each exercise at all 8 stations

Moleskin:

  • Mary definitely included today
  • Pax did almost 500 reps of weighted exercises….ripped…
  • Schwinn might get renamed to his original suggested F3 name by Natty ( Stephanee`)  (pronounced steph-fahn-nee )
  • Surf got into the Christmas spirits and apparently ordered a "real weighted vest" and the spirits were so good he does not know exactly what he ordered.  This should be a good one, since some of the pax have taken on Slow Roll's mantra of "training too hard"!  LOL.
  • Surf is opening up options of letting people use his women's vest in his truck.  
  • Slow questioned Surf's reason for having the women's weighted vest in his car, LOL
  • Just as a disclosure, as from this point forward, anyone who wears any type of weighted vest whilst working out will be referred to as a STUD! 
  • Great work out men!  Strong push by all!
  • El Tigre is hosting a Christmas party on 12/13 in Belmont.  Look forward to seeing all who can make it.  Details will be above in this email.