It’s Metal Time

3 Muscular Men ventured out in the gloom to build their physiques.

Warmorama:

Run 0.8 miles

The Thang:

2 rounds of each of the following sets:

Set 1:

1. Dumbbell bench press x 15
2. Curls x 10 each Arm
3. Kneeling 1 arm row x 10 each arm

Set 2:

1. Shoulder press x 10 
2. Tricep kickback x 10 each arm
3. Lateral raise x 10

Set 3:

1. Lying on bench Flys x 15
2. Upright Row x 10
3. Stationary Lunge x 10 each leg
4. Calf Raises x 15

Next, vote by Pax to do sprints.

7-9 parking lot sprints

Mary:  2 rounds of the following

1. Weighted Mason Twists x 15
2. Weighted LBC x 15
3. Weighted W's x 15
4. Weighted WWII with Arm  extension x 15

Moleskin:

1.  Slow Roll didn't live up to his name this am!  He addressed the warm up "jog" with a Roger Bannister pace.   Even the ole Tigre was breathing hard after this warm up despite the marathon training under his belt!
2.  No FIA present this am, maybe too cold?  Or, maybe that's where the rest of the guys were who didn't show this am, LOL
3.  It's definitely getting colder out there!  Thank goodness since shrinkage was a good thing this morning!  Especially during the weighted ab workout and returning heavy weights to the parking lot in a seated position.
4.  Surf wanted to include more sprints, brought back the old high school football practice memories… Could almost see my coach with a whistle…  Could hear the drum cadence in the background…
5.  Great work men!