7 men showed up to build some muscle.
Warmorama:
15 IC side straddle hop
15 cherry picker
15 windmill
15 IC merkin
Mosey – lap around the parking lot
The Thang:
3 rounds. Rounds 1 & 2 were 40 seconds TUT-excercise followed by 25 seconds of abb (round 1 – american hammer, round 2 – leg lift) at each station. Fast mosey around the parking lot after round 1 & 2. No time for abb our lap in round 3.
10 stations
- Kettlebell swing – 45lb kettlebell
- Sandbag Bent Row – 40lb sandbag
- Squat – 60lb sandbag
- Curl – 25lb dumbbells
- Flies – 30 lbs dumbbells
- Merkin w/ front raise – 10lb dumbbells
- Overhead tricept extention – 15lb dumbbells each hand
- Clean Press – 30lb kettlebell
- Upright Row – 55 lb kettlebell
- Lunge Twist – 35 lb kettlebell
Moleskin:
- Time Under Tension (TUT) concept for muscle growth
https://www.mensjournal.com/health-fitness/gain-big-with-time-under-tension-training/
- Thanks to El Tigre for bringing the metal and the music this morning
- Lots of chatter about country lyrics. We learned about our basic honky tonk anatomy. "The drinkin' bone is connected to the party bone. The party bone's connected to the stayin' out all night long."
- Natty also decided that he wanted to become a Redneck Romeo
- Prayers for all those affected by the rain and flooding.
- Honor to lead the PAX this morning!