Metalheads

Event Date

Apr 17, 2019


Two showed for a solid 45 minute session. Good mix of running and weights.

Warm-up

1.1 mile run
 
Thang
 
3 sets of the following 8 exercises.  
  1. Skull crushers – 10 [45 lb kettle]
  2. Bent rows – 10 [60lb sandbag]
  3. Step-ups – 6 each leg (20 lb kettles]
  4. Bench press – 10 [35 lb kettles]
  5. Curls – 10 [25 lb dumbells]
  6. Clean Press – 10 [30 lb kettles]
  7. Merkins w/side raise – 10 [10 lb dumbells]
  8. Tricep extension – 10 each arm [15 lb dumbells]
0.9 mile run in between sets 1 and 2.
 
0.25 mile run with plank set called by El Tigre after set 3 – tough one I should add with a bunch of merkins on the back end.
 
[2.25 miles running and a bunch of metal slinging]
 
Moleskin
  • Keep Surf and Turf and his wife and daughter in your prayers. They are still in the hospital and may be there a few more days.
  • Always good to catch up with El Tigre. Thanks for leading the plank set
  • Q is heading to the beach with the family today. Looking forward to some downtime. El Tigre heading to his favorite spot in May – Turks and Caicos. Some good vacation chatter this morning. 
  • An honor to be able to lead this morning.