Hot Metal

Event Date

Feb 05, 2020


4 showed up for some metal in balmy 60+ degree weather at Muscle Beach.

Warm-up

SSH X 15 IC, Merkins X 10 IC (slow count), Cherry Pickers X 10 IC, Merkins X 10 IC (slow count), Windmill X 10 IC, Merkins X 10 IC (fast count)

Thang

8 stations set up for metal. We did three rounds.

  1. Skull crushers – 10 [45 lb kettle]
  2. Bent rows – 10 [60lb sandbag]
  3. Squats – 10 [55 lb kettle]
  4. Bench press + flutter – 10 [35 lb kettles]
  5. Curls – 10 [25 lb dumbells]
  6. Clean Press – 10 [30 lb kettles]
  7. Merkins w/front raise – 10 [10 lb dumbells]
  8. Tricep extension – 10 each arm [15 lb dumbells]

Round 1 – 10 reps of each of the 8 exercises above followed by 2 laps around the parking lot. Stop after 1 lap for 10 merkins IC. 2nd lap AYG.

Round 2 – 10 reps of each of the 8 exercises above followed by 2 laps around the parking lot. Stop after 1 lap for 10 merkins IC.

Round 3 – 20 reps (2 sets of 10 reps) of each of the 8 exerices above. 5 WWII in between each set of 10 reps.

Burn out set at end: 7 curls, 7 presses, 7 skull crushers – 3X + 5 curls, 5 presses, 5 skull crushers

Moleskin

  • Solid work today men.
  • Even more impressive that I could find Schwinn in the F3 directory instead of using FNG.
  • Tool Time back in action after some back issues.
  • Schwinn is always doing something cool.
  • Good music selection today by Natty. Apparently it was a Tool Time request.
  • Pictures floating around from El Tigre from his trip. Doesn't look like he's having any fun at all on the yacht he chartered in the VI's. Feel for the guy.
  • Watch the lake level the next few days…..warning issued by Duke Energy.
  • Thanks for letting me lead today.