Metal Wednesday

Event Date

Oct 17, 2018

AO


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

  1.  Bent Row  
  2.  Scaptions
  3.  Clean Press
  4.  Dead Lifts

After second round of the above set, ran 0.65 miles

Set 2: 10-15 Reps of each

  1.  Bridge Press
  2.  Diamond Mercan on Kettlebell
  3.  Arnold Press
  4.  6 point Curl, Press, Crush

After second round, ran 0.65 miles

Set 3: 10-15 Reps of each

  1.  Hammer Curls
  2.  Front Raise
  3.  High Plank Row
  4.  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!