The beach is that way

  • When:6/23/16
  • QIC: Brown
  • The PAX: Soul Glo, High Tide, Witch Doctor, Sanka, Young Love, Madison, Telemundo, VooDoo, Brown


The beach is that way

9 bros showed up this morning to make sure they are beach body ready. Well, they are now…and you ain’t. Here’s what you missed:

 

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

 

 

moleskin:

Well, once again, not a whole lotta mumble chatter. Two things here, one, we workout…hard, and two, the usual blabber mouths weren’t there. Basically, we used the KB on many more ways than just snatched, swings, and cleans. But, we did those as well. We even passed around an ez curl bar to get the extra pump in the biceps. All is good…we are huge.

 

announcements: F3 Golf 7/29 SIGN UP, F3 Dads this Saturday check twitterville, need all your prayers for Destiny, Meatheads oldest and toughest Bro.

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Voodoo
7 years ago

A workout so good, the backblast was posted twice.

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