Metal Mania Wednesday

Event Date

Sep 05, 2018

AO


3 Studs made it out for a beatdown at "Muscle MIL Beach"

 

Warmorama:

High Knees, Butt Kicks, Karyoke, Skip, Quadrophilia, Cherry Pickers, Wind Mills, SSH's

 

The Thang:  Kettlebell Workout ( Pick your weight)

2 rounds of the following exercises 

  1.  Single Arm Clean x 10 each arm
  2.  Diamond Mercan on Bell x 10
  3.  Goblet Squat with Jump x 10
  4.  One arm lung press x 10 each leg
  5.  Mason Twist with Freddie Mercury leg x 10
  6.  Bridge Press x 10 each arm
  7.  Reverse Lunge with Bell over opposite Shoulder x 10 each leg
  8.  High Plank Row x 10 each arm
  9.  Sumo Deadlift Row x 10
  10.  Six Point curl, press, crush x 10
  11.  Side Lunge with Bell to Foot x 10

 

Mary:

  1.   Gun Show x 10 each arm
  2.   Mercans on Dumbbells x 10 IC
  3.   Lunge with Kettlebell Twist x 10
  4.   Mason Twist x 30 with Bell
  5.   Weighted WWII x 15

 

Moleskin:

  •  Very humid this am, sweat prevailed, I think the Q matched Natty's Tuesday performance in the sweat   category
  •  APP State was represented, no Penn State representation this am
  •  Slow Roll gearing up for plumbing job this weekend
  •  Ants showed up for the workout this morning:  got El Tigre in the sweet meat! 
  •  The metal workout is making the boys swoll
  •  Prayer for 704 and his surgery!   Scheduled for next Wednesday.  Praying for appeal to insurance to cover   and very successful  hip replacement surgery!  
  •  Prayers for Twister's friend Andrew!
  •  Great work Fellas!