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
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Bench – 20lb chest flies
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Jerk and press (alternating sides) – 40lb sack
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Bent over row – 60lb sack
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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
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OH press – 35lb kettle bell
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Scaption – 12lb dumbbells
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Allen Iverson (between the legs kettle rotation) – 40 lb kettle
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Alternating leg steps – 25lb dumbbells
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Mason twist with 12lb medicine ball
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Hammer curls – 25lb dumbbells
In between each of the stations we did the following
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LBC x 10 (rounds 1 and 2)
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V ups (round 3)
After each round we took one lap around the parking lot
Moleskine:
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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
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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
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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
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Pax feedback favored the ab reps between stations. Good to know
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Ten stations may have been on the aggressive side.We went a little long, but certainly finished strong
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Prayers lifted up for the UNCC community and for our children who have to live with the threat of gun violence
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Great work men!