Location: Overlook Neighborhood Boat Launch
Warmorama:
- 1 leg plank walk outs – 3 minutes
- 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.