7 men came to Muscle Beach ready to pump some iron. Q said disclaimer and we were off.
Warm-up
Run to boat launch gate and circle for 25 merkins IC
Sprint from boat launch gate to top of hill, run back to gazebo end of parking lot.
3 sets of the following exercises. After each exercise during set 2, Pax did 5 burpees. After each exercise during set 3, Pax did 8 merkins.
- Skull crushers – 10 [40 lb dumbell]
- Bent rows – 10 [60lb sandbag]
- Squats – 10 [45 lb kettle]
- Bench press – 10 [35 lb kettles]
- Curls – 10 [25 lb dumbells]
- Clean Press – 10 [30 lb kettles]
- Merkins w/front raise – 10 [10 lb dumbells]
- Tricep extension – 10 each arm [15 lb dumbells]
After Set 1 – ran a lap around the parking lot – abs called by Ozzie and Mojito – thanks fellas.
After Set 2 – plank set – called by Mojito and Q
After Set 3 – ran a lap around the parking lot. Burn-out set: 7 curls, 7 presses, 7 skull crushers – 3X
Mary
Surf and Turf – downward dog leg raises
Natty Lite – cross leg LBC's
Ozzie – WWII's
911 – Refrigerator box cutters
Pinky – jacknife LBC's
Moleskin
- Strong work today men. We packed a lot into 45.
- Pax spent a bunch of time on the water during holiday weekend. We need to organize a lake party day this summer.
- Noticing a theme with Mojito…..Jane Fonda's, J Lo's……hmmm
- Q was called a "dick" in under 2 minutes from the start of the workout….solid feedback from Surf and Turf
- Great to have Pinky back in the Pax while he summers in Overlook.
- Have some good races coming up – Charlotte Marathon and F3 relay. More details to come on the date for F3 relay from Natty.
- Thanks for taking us out today Ozzie….well said brother.
- An honor to lead today. Great work today guys.