It’s Pump Day!

by | Oct 2, 2019 | Backblasts | 0 comments

9 men appeared at Pump Day at Muscle Beach!

FNG-1 is Schwinn

Warmorama: 

SSH x 30 IC, CP's x 15 IC, WM x 15 IC, TS x15 IC, Mountain Climbers x 10 IC

The Thang:

9 stations were set that had 2 exercises at each station.  Pax did 10 reps of each exercise and then moved to the next station.

  1.  Bench Press / Overhead Pull – 35lb kettlebells  (Add juice by pressing hand together on bench)
  2.  Deadlift Row / Mason Twist- 45 or 55lb kettlebell
  3.  Ball Fly Crunch / WWII – 15lb dumbbells  (Add juice with the crunch)
  4.  Squats / Crunchy Frogs – 60lb sandbag
  5.  Merkin Pull / Clean Press – 40lb sandbag
  6.  Clean Press / Mason Twist – 30lb kettlebells
  7.  Tricep Kickbacks / W's  (Add juice with rotation of wrists when the arm is straight and tricep flexed)
  8.  Hammer Curl / Mason Twist – 25lb dumbbells
  9.  Step Up Press / LBC – 20lb kettlebells  (Add juice with press on the step up)

Pax did 2 rounds of the above stations

After completing 2nd round, pax ran around parking lot

Mary:

  • Burpees x 20  OYO – El Tigre
  • Merkins x 15 IC – Auto
  • WWII x 20 – Turncoat 
  • Plank Toe Touches x 10 – Surf and Turf

Moleskin:

  • Record numbers at Muscle Beach this week!  Great turnout fellas!
  • Welcome Turncoat and Auto!  Nice seeing you guys.
  • Schwinn needs to register at F3 site so his name will be added to backblast
  • Even though temp seemed a little cooler, the humidity brought a lot of precipitation in the form of sweat.
  • Ozzie wore his superman shirt after his weekend at a burn bootcamp workout with his wife.  Slow thought he might have worn his burn bootcamp shirt instead.
  • Must have been some White Claw's consumed this weekend, lol, especially after the burn workout. "Ain't no laws when drinking White Claws"
  • Heels got some awesome new recruits for 2020 basketball team.  Look out fellas
  • Heels gave Clemson fans a scare with a really close game this past Saturday.  Q and Ozzie excited about the Heel's performance.
  • As a good host, Q gave the guests the first choice of Mary exercises.  
  • Q heard rumblings of pax not wanting to run, so he called the audible of 20 burpees instead of running more.  He applied the thought process of "What would Slow Roll do?"
  • Great work men!  360 reps not including Mary.  

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