It has been a great week at Mustang and good to see some PAX from across the lake. As such, they have brought some new and old blood to the Mustang family. COL Mustard has returned.
FNG-1 is James. Now known as Washboard. Hel loves Mary.
FNG-2 is Gumbo. Not in the drop down, but had two excellent workouts this week at Mustang.
FNG-3 is Jason. Pushed himself to a comfortable limit. Nice work.
FNG-4 is Rob. Now known as Jack Pine. One of the most roundabout namings ever. Welcome.
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Squats (IC)
10 x Cotton Pickers (IC)
10 x Toy Soldiers (IC)
Arm Circles forward, backwards, to the front and overhead
10 OYO Merkins
THE THANG
Zamperini to the front of the gym
Four KB exercises each round. 15 reps each exercise. Each round twice. Kettlebears (bearcrawls while your KB tags along) to the first parking spot and then Zamperini back between each round. Go!!
-Round one-
Upright Row
KB American swings
Standing chest press
Squat
-Round two-
Curls
Russian swings
Skull crushers
Sumo squat
-Round three is only 10 reps-
Lawn mower pulls R and L
Suitcase Dead lift R and L
Shoulder press R and L
Lunges one is one
MARY
LBC (IC) x 30 OYO
Pretzel crunch (IC) x 15 Left and right OYO
Name-O-rama
Prayer out