Muscle Beach Baby

Event Date

May 08, 2019


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)

  1. Bench – 40lb dumbells
  2. 777 Front raise 1st set/ lateral raise 2nd set/ you pick 3rd set- 5lb or 8lb
  3. Squat- 60lb sandbag
  4. BCP – 40lb sandbag,( Burpee, Clean, Press)
  5. Man Maker Merkin-10lb dumbbells
  6. Band Row- resistant band
  7. Bridge Press- 35lb kettlebells
  8. Exercise Ball Flies- 25lb dumbbells
  9. Step Ups- 20lb kettlebells
  10. 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!