4 men showed up to "get pumped up" at Muscle Beach.
Warm-up
3 minutes – 1 leg walk outs (stand on one leg, bend over and walk your hands out to plank and then back, switch legs)
2 sun salutations (warrior 1, 2, 3)
The Thang
3 rounds of the following:
- Squat and press – 10 [35 lb kettles]
- Curls – 10 [25 lb dumbells]
- Tailgate merkins – 15
- Tricept overhead extension – 15 [15 lb dumbels each arm]
- Oblique – 10 each side [45 lb kettle]
- One shoulder sandbag squats – 10 each shoulder [60 lb sandbag]
- Front raise – 10 [10 lb dumbells]
- 1 Arm Kettle Swings – 10 each arm [35 lb kettle]
- Turkish get up – 5 each arm [20 lb kettle]
- Bent over row – 15 [60 lb sandbag]
After each round: run lap around the parking lot
Mary
no time today
Moleskin
- This crew definitely got "pumped up" this morning thanks to DJ Natty Lite in the houz!
- Ozzie crushing the posts. Great work my man!
- Q got some feedback on the Turks. Some mods and growth opportunities for all with this movement.
- Don't forget to sign up for the race this Saturday to support a great cause and our very own Slow Roll.
- El Tigre taking some R&R at the end of the month. One of the pax will need to step up to provide the gym on that Wed. Q will most likely be on new baby patrol.
- An honor to lead you gents!