6 Strapping Studs appeared for a beatdown at Muscle Beach…
Warmorama:
Jog, backwards run, Karyoke, Skip, SSH x 25 IC, Windmills x 10 IC, Cherry Pickers x 10 IC, Stretch left hand/ right foot, right hand left foot.
The Thang:
10 stations -10 reps, exception 777 (you know the reps here)
- Bench – 40lb dumbells
- 777 Front raise 1st set/ lateral raise 2nd set/ you pick 3rd set- 5lb or 8lb
- Squat- 60lb sandbag
- BCP – 40lb sandbag,( Burpee, Clean, Press)
- Man Maker Merkin-10lb dumbbells
- Band Row- resistant band
- Bridge Press- 35lb kettlebells
- Exercise Ball Flies- 25lb dumbbells
- Step Ups- 20lb kettlebells
- Curls- 30lb dumbbells
After 1st set, pax did W's x 10IC
After 2nd set, pax did W's x 15IC
3rd set, pax did 5 reps at each station above
Mary:
- Weighted W's x 15 IC
- Weighted Mason Twists x 10 IC
Moleskin:
- Pax came ready to work this am!
- Double 3 for 3 on workouts this week! Good stuff Double! What a STUD!
- Natty is a new man, getting down to fighting weight, shaving a full 5mins off best Triathalon time, playing country music at the workout, WOW! Look out!
- Natty's son Jackson told his teacher that the Charlie Daniel's Song, "The devil went down to Georgia.." was his favorite song. Parent/ teacher conference evidently ensued.
- Surf was refreshed today, getting a good night's sleep. Emerson Joy slept 6hrs last night!
- Ozzie's ball mounting and bench mounting skills have improved after many workouts at muscle beach! Dude is getting like a professional body builder now, look out Arnold!
- Great work men! You are the best! It was an honor!