7 men showed for some iron pumping and bag moving at Muscle Beach.
Warm-up
SSH 20 IC, Cherry Pickers 15 IC, Merkin Set – single count – 5 regular, 5 left arm up, 5 right arm up, 5 wide arm, 5 diamond merkins, 5 regular
The Thang
3 rounds of the following:
- Bench + flutter – 20 [35 lb kettles]
- Curls – 10 [25 lb dumbells]
- Merkins / bag pulls – 10 [40 lb sandbag]
- Skull crushers – 10 [45 lb kettle]
- Clean Press – 10 [30 lb kettles]
- Squats – 10 [60 lb sandbag]
- Merkins w/front raise – 10 [10 lb dumbells]
- Tricep extension – 10 each arm [15 lb dumbells]
After Round 1:
Broad jump burpees across parking lot
WWII 20 IC
Bear crawl across parking lot
Leg Raises 20 Single Count
After Round 2:
Sprints – across parking lot, uphill to top of parking lot, downhill to bottom of parking lot
LBC 20 IC
Pax was about to dominate set #4 when the sky fell out. We put away the weights and hit the gazebo.
2 sets of the following OYO:
Diamond derkins – 10
Dips – 15
Table sit ups – 10
Step ups – 20
Dips – 15
Wide derkins – 10
Mary
Ozzie – WWII, Twister – low dolly, Tool Time – low flutter, Natty Lite – flat foot crunch with hold at top
Moleskin
- Ozzie has moves like MJ according to Natty – sounds like Tues night BB game got off to a good start last night
- Uphill sprints are a Pax favorite – good to know for next time
- There are other forms of transportation besides bear crawl
- If Bear Crawl was an Olympic sport, El Tigre would be a serious contender
- Q needs some work on the music for Muscle Beach – again – good to know for next time
- A pleasure and honor to lead this morning. Great work gentlemen!