Muscle Beach

7 showed for a thick 45 at Muscle Beach. Disclaimer said and we were off.

1. Skull crushers – 10 [45 lb kettle]
2. Bent rows – 10 [60lb sandbag]
3. Squats – 10 [55 lb kettle]
4. Bench press – 10 [35 lb kettles]
5. Standing Curls – 10 [25 lb dumbells]
6. One-arm dumbell rows – 10 each arm [35 lb kettle]
7. Merkins w/side raise – 10 [10 lb dumbells]
8. Tricep extension – 10 each arm [15 lb dumbells]
9. Standing Presses – 10 [30 lb dumbells]
10. Merkins w/cross body pull – 10 [40 lb sandbag]

1/2 mile run after first set of above 10 exercises

1/2 mile run after second set of above 10 exercises

15 burpees after third set of above 10 exercises

Moleskin

• Good work today gents – everyone pushed hard.
• Natty on the tunes again – always interesting – some singing along today
• Who would have thought Tool Time could cut a rug
• Oxy Clean with 2 posts in a row – good to see you again today
• Surf with some hurdling today over Pax members
• Ozzie picked up Q for tomorrow in the last possible minute before getting in his car
• Thanks Surf for taking us out
• Honor and pleasure to lead today fellas. Have an awesome day.