Muscle Beatdown

Muscle Beatdown

18 PAX cut through fog as thick as peanut butter this morning to find their way to Skunkworks for a misty experience.   So I got a new 60# KB yesterday and wanted to test it out.  So no crazy doubles or risky maneuvers.  Just good ol’ weightlifting.

The Thang…

Some of the usual warmup exercises, with a run down to the pavilion and back, and some KB swings to get a feel for our bells.

Partner up – bell size and speed doesn’t matter.  I recommended a heavier bell or find someone with a heavier bell to try it out and get ripped.  Flapjack after each.

Partner 1 – 20 Merkins;  Partner 2 – squats with KB until partner finishes, 3 Rounds

P1 – Wide arm Merkins; P2 – Pass-through Lunge w/KB, 2 Rounds

P1 – Diamond Merkins; P2 – Single Leg RDL, 2 Rounds – 1 each side

P1 – Dry Docks; P2 – Cleans, 2 Rounds – 1 each side

Interlude (no partner needed):

10 Swings, 5 Burpees

20 Swings, 10 Burpees

30 Swings, 15 Burpees

40 Swings, 20 Burpees

Partner work again, flapjack after each.

P1 – Run to Tennis Pavilion and back; P2 – 1 arm rows, switch arms as needed

P1 – Walking Lunges to road, run back; P2 – 2 handed OverHead Press

P1 – 20 Jump Squats; P2 – KB Curls

We planked a bunch in between these while others were finishing.

Finish with 45 Flutters on your 6.

The Moleskin:

• I hadn’t seen fog like that before.  It was crazy thick.  Thankfully, we did a good job burning some of it off.
• Oh my, I’m sore from that.  Hopefully you experienced some burn as well.
• I saw some confusion out there with who the timekeeper was with the partner work.  Sorry Lex if it wasn’t clear and congrats if you got in a few extra reps than the rest of us.
• The run/row round took way longer than I anticipated.  It seemed like P1s were taking their time and out for a leisure stroll than an actual run, until my legs hit the pavement and I realized they weren’t moving too fast.
• I was happy to have a chance to test out my heavier bell, hopefully you did too. Nice swinging the heavier bells, a great way to kick it up a notch.
• I’m appreciating the warmer mornings, hoping this continues.
• Great job all.  It’s always a pleasure to lead.