The beach is that way

The beach is that way

9 bros are beach body ready after this mornings workout. Don’t you wish you were? Here’s what we did:

COP

SSH x 20
Merkins x 15
Squat Jacks x 10
Good Morning x 10

The Thang

Shoulders:
2 handed press x 20
1 handed press x 20 (10 each side)
Lawnmower x 20 each side
Upright row x 20
Front raise x 20

Chest:
Merkins x 20
2 Handed Press x 20
Stagger Merkins on Bell x 20
Standing Chest Press x 20
1 Arm Chest Press x 20

Biceps Circle:
Curl bar passed around x 10
Remaining pax does called exercises:
Swing
Snatch (alternate as needed)
Clean

Triceps: x 3
Tricep ext x 20
Overhead ext x 20

Finisher circuit x 10 each
Swings
Squat
Swings
Good Morning
Swings
Deadlifts
Swings

NMM – No Mary at Meathead. We lift

moleskin:

well, not much mumble chatter again today. Lack of personnel, you know who you are. Well, other than a little bit of laughter after trying to do squat jacks to cadence. You had to be there. Stick to the basics. Anyway, we ventured away a little bit from snatches, swings, and squats, but kept those as good calorie burners between the beach muscle sets. Meathead continues to kick your ass no matter the Weinke. Today included an ez curl bar for the biceps. We do it all. If you weren’t there, you missed it all. ‘Til next time.

announcements: F3 Golf July 29th sign up, F3 Dads at Francis Beatty & SOB, please keep Destiny in your prayers