Muscle Beach – Mtn Island Lake

Event Date

Sep 12, 2018

AO


3 dedicated men showed up this morning to add some weight to their week. 

Location: Overlook Neighborhood Boat Launch

Warmorama:

  1. 1 leg plank walk outs – 3 minutes
  2. Sun salutation patter – 2 minutes

The Thang:

Station 1 – 2x

a) Bent over dumbbell lat – 15

b) Dumbbell lunges – 15 each leg

c) Dumbbell curls – 15 each arm

<run a lap>

Station 2 -2x

a) Outjacks – 20

b) Overhead tricept pulls – 20

c) Shoulder press and squat – 10

<run a lap>

Station 3 – 2x

a) Reverse lunge twist – 15 each leg

b) Tricept pull downs -20

c) 1 arm kettlebell swings – 15 each arm

<run a lap>

Station 4 – 2x

a) Chest flies – 20

b) Incline press – push ups – 20

c) Bench dip – 20

Merry:

a) LBC – 30x

c) Mason twist – 30x

Moleskin:

– Double was emphatic about avoiding the ants.  Something about anaphylactic shock…  I think we made it out without any casualties.

– Outjacks start easy but man do they burn high into the set count.

– El Tigre representing some impresive shoulder press and squat

– Double didn't get worked hard enough so he carried a kettlebell home, up hill, in the rain, for at least 5-9 miles.

– Thanks for letting me take the Q gents!  It was an honor.