Sorry this one is late. 4 Pax made it out on a chilly Saturday to Calvary’s Muscle Beach for some lessons learned.
1st set: Landmine Squats and Military Press
2nd set: loaded merkins on kettlebells and deadlifts
steel mace dynamic curls
kettlebell tricep extensions
interject a farmers carry around the volleyball court between each exercise.
Final Round Abs:
Imperial Walker with a plate/bell
No High T on 10/22 as we will be taking part in Southern Discomfort
Hoover took the group out with a quick word of prayer.
Heads-up!! Since working out in the dark wasn’t as fun as we thought, we are moving to the prime-time slot of 7 AM EST. Get some rest this week. You’re going to need it.
On the line-up we’ll be introducing loaded knerkins, bringing back the farmers carry, and a chance to get your bus driving on.
Hoover on the Q.
After a brief schedule change 4 pax defied Newton’s law of gravity.
Farmers carries with lunges (not as fun as it sounds), deadlift, military press, landmines, rows, crush curls, and bus driving. Take it slow, keep your rates low.
Threw in some kettle bell swings have just to keep it interesting.
Our brothers from the Rock did a quick run-by to make sure we were maintaining proper form.
Thanks to Witch Doctor for taking us out.
START TIME UPDATED TO 6:30 AM DUE TO CURFEW
Join us Saturday at Calvary at 6 AM (yeah it’s early deal with it!) for an opportunity to lift heavy objects and put them down. Get on the list, email Hoover: firstname.lastname@example.org
A couple of things to remember:
Two pax showed up to form a dynamic duo on a dark Saturday morning. After a brief review by local security we were free to let the big guns out.
3 sets of each 9 reps, 7 reps, and 5 reps increasing weight as desired
bent over rows
Between each set we threw in 30 kettlebell swings to keep heart rates up and start discussions about pairing college football with naps, and how we avoid free pizza Mondays at planet fitness.
3 sets of 10
bicep curls and tricep extension supersets – opposing planes of movement to stimulate the guns.
played a little catch with a 15 lb medicine ball to kill the rest of our time and ended with a visit from the Rock to make sure we were actually working and not sleeping in our cars.
If you want to build a body like Arnold, better hit the gym 6 days a week. If you want to work on those soccer-arms and show off your gains in the mirror join us for strength training Saturday morning at Calvary Church’s ‘Muscle Beach’. Expect some of the usual boot-camp style exercises but with plenty of heavy weights to sculpt that Adonis-like physique.
This is a continuation of a temporary launch from the summer and is working to become permanent. Co-site Q’s needed, contact Hoover for more information: email@example.com
This is all about Form over Substance: Weight training is all about maintaining proper form not just completing a massive amount of reps or an extreme amount of weight. Even light weights can help build strength but only with the proper form. If you’re new to strength training. Be prepared to focus on your form, not max out your deadlift.
This is a great alternative to the many miles we have put on our sneakers and a chance to find muscles you didn’t know you had. Start hitting the garage sales, neighbors, consignment centers, etc. Get a bar and weights and join us.