2 showed for a solid metal workout this morning at Muscle Beach.
Warm-up
Lap around the parking lot
Thang
8 stations on right side of lower parking lot near playground. After each exercise, Pax alternated between broad jump burpees and lunge walks across the parking lot (to gazebo and back) for first set. Second set, Pax alternated between bear crawls and lunge walks. Third set, we were short on time so only had time to run through the 8 stations again.
- Skull crushers – 10 [45 lb kettle]
- Hammer Curls – 10 [25 lb dumbells]
- Clean Press – 10 [55 lb kettle]
- Forward raises – 10 [15 lb dumbells]
- Bench – flies – 10 [30 lb kettles]
- Bent rows – 10 [40lb sandbag]
- Merkins w/side raise – 10 [10 lb dumbells]
- Tricep extension – 10 each arm [20 lb kettles]
In between the 3 sets of 8 stations, Ozzie called the exercises. Between sets 1 and 2, we did low flutter, WWII and LBC (15 each IC) and between sets 2 and 3, we took a lap around the parking lot then did high flutter, box cutter and one other that I can't remember (15 each IC). Thanks Ozzie for the assist – good work.
Moleskin
Lots of good conversation with Ozzie this morning. Enjoyed the workout and the discussion. Ozzie has an AO right next to his house, but he chooses to make the drive to MIL to workout with our group. Appreciate you man. Glad to have you in the Pax. Great work today and thanks for stepping up to lead with me.