5 fellas rolled in to the Beach for a beatdown.
Warmorama:
SSH’s, IST’s, Windmills, Cherry Pickers, Michael Phelps
After a quick warm up, the pax got right to business.
The Thang:
20 reps (or however many you want) with dumbbells (or kettlebell) of the following exercises:
- Squat with Hammer Curl
- Front Raise
- Calf Raise
- Lateral Raise
- Eccentric Curl
- Bench Flutter
- Fly Leg Raise
- W’s
- Overhead Pull Crunch
- Skull Crushers
Moleskin:
- When pax arrived this am, a parking lot light was blinking periodically like a strobe light. Between that and the supermoon, we had a lighter morning than usual. The strobe almost went to the beat of the tunes that Natty delivered this am
- Grip came in with a “growly”, “scratchy” voice this morning. Guys at yesterday’s workout had him leave the greetings on their voicemails, call into their jobs and say he couldn’t come in due to being sick, etc. Grip doesn’t feel bad, just talks badass.
- Charlie, Slow Rolls son got the PE award for his class. During his acceptance speech for the award, he told the class he was like his dad. He said he only had a couple of faults, 1. He trains too hard. 2. He runs too fast. Just kidding Slow Roll! Sounds like Slow Roll has an athlete!
- Great to have 911 back! Bringing all his wisdom to help us young bucks.
- Great work by all!