5 men appeared in the gloom for a metal beatdown!
FNG = Nelis duPlessis now known as "Kruggerand"
Warmorama:
Ch?erry Pickers (CP) x 15 IC, Wind Mills (WM) x 15 IC, Toy Soldiers (TS) x 15 ICSide Straddle Hops (SSH) x 25 IC
The Thang:
4 sets of the following:
- Goblet Squat x 20 (35lb Kettle)
- Plank Row x 10 each arm (25lb dumbbells)
- Standing Single arm press x 15 each arm (30 or 35lb kettle)
- Chest Buster x 10 press and then stretch arms completely behind head and return by chest (25lb dumbbells)
After pax completed 4 sets, we went for a about a 1/2 mile run
Mary:
- Mason Twists weighted – El Tigre
- WWII's weighted – Surf and Turf
- Weighted V-UP's
- Flutter High, medium, low, hold em
- Heel Taps
- Negative resistance leg lifts
- Weighted Crunch
Moleskin:
- Strong Pax showing today both in effort and numbers! 5 is a larger number for the Weds Metal workout.
- Thanks to Natty for bringing the metal, extra was needed today!
- Great seeing Nelis back out! Another strong showing by him.
- Evidently, Panther's late Monday night game took out a few pax at the Quarry…
- Nelis, South African orgin, FNG, got his F3 name today: Krugerrand.
- Krugerrand is a South African coin, first minted in 1967 to help market South African gold by the South African Mint. By 1980, the Krugerrand account for 90% of the global gold coin market.
- Strong workout by all!
- Come check out the metal workout, we think you might like it!
- It's always an honor!