Plumbing

Event Date

May 01, 2019


Seven plumbers came out to Muscle Beach on a Wednesday in order to work on their pipes. They got swoll.

Warm-O-Rama

Front skip, backwards skip, karaoka x2, SSH, TS, Windmill and Cherry Pickers

The Thang:

Ten weight stations with 12 reps at each as follows

  • Bench – 20lb chest flies

  • Jerk and press (alternating sides) – 40lb sack

  • Bent over row – 60lb sack

  • 777 LLL curls w/ 15lb dumbbells – hold right arm 90 degrees. While left arm does 7 reps. Then hold left arm 90 degrees while right arm does 7 reps. Then 6,5,4,3,2,1 and 7 combined curls at end

  • OH press – 35lb kettle bell

  • Scaption – 12lb dumbbells

  • Allen Iverson (between the legs kettle rotation) – 40 lb kettle

  • Alternating leg steps – 25lb dumbbells

  • Mason twist with 12lb medicine ball

  • Hammer curls – 25lb dumbbells

In between each of the stations we did the following

  • LBC x 10 (rounds 1 and 2)

  • V ups (round 3)

After each round we took one lap around the parking lot

Moleskine:

  • Relieving oneself in the temporary porta-potty at Muscle Beach sure beats dropping a deuce in the woods at the Quarry. You never forget the classics

  • The 777 is making an early run towards Muscle Beach exercise hall of fame status. However, there just may be more some options to come

  • There was some debate on whether the Allen Iverson exercise actually does something. It sure beats the Turkish Prison / Midnight Express kettle bell torture reps we tried one time

  • Pax feedback favored the ab reps between stations. Good to know

  • Ten stations may have been on the aggressive side.We went a little long, but certainly finished strong

  • Prayers lifted up for the UNCC community and for our children who have to live with the threat of gun violence

  • Great work men!