4 STUDS APPEARED ON A WET WEDNESDAY FOR A METAL BEATDOWN!
WARMORAMA:
Cherry Pickers x 15 , Windmills x 15, SSH x 15, Run Lap around the parking lot
THE THANG:
2 Rounds of the followiing sets with a 0.65 mile run after the second round of each set
Set 1: 10-15 Reps of each
- Bent Row
- Scaptions
- Clean Press
- Dead Lifts
After second round of the above set, ran 0.65 miles
Set 2: 10-15 Reps of each
- Bridge Press
- Diamond Mercan on Kettlebell
- Arnold Press
- 6 point Curl, Press, Crush
After second round, ran 0.65 miles
Set 3: 10-15 Reps of each
- Hammer Curls
- Front Raise
- High Plank Row
- Curls
After second round, ran 0.65 miles
Moleskin:
- No time for mary today, we may see her tomorrow at Cobalt!
- You DON'T need metal to come to the metal workout! Just bring yourself!
- Slow Roll got in a pre and post workout run to and from his house.
- Natty got in a 15k this week, about 9.3 miles for those who need conversion tables. It made his Billy Joel concert this weekend interesting, with a limp foot…nothing to do with adult beverages, LOL
- Tigre's jaw is still out of whack, can't touch his back teeth. F3 brothers felt a good exercise would be a good right jab to reset his jaw!
- Definitely an honor to lead today!