Muscle Beach

Preamble:

It’s hot. It’s beach season. Let’s go to to the beach. Let’s get swole.

Warm-O-Rama:

Warmup? We don’t need no bleeping warmup. It was like 100 degrees at 5:15. Seems warm enough for me.

The Thang:

Mosey to Muscle Beach. Change into muscle beach attire. Assign stations while the PAX are planking. Rotate through the stations :30 on :10. Rinse & repeat 3x

1. Equipment BBSU
2. Mercans
3. Pull-ups
4. Squats
5. Elevated split squat- left back
6. Elevated split squat – right back
7. Gas pumpers
8. V-Ups
9. Calf Raises
10. Burpees
11. Curls w/ large cinder
12. Bus drivers w/ small cinder
13. Bent Over Rows w/ KB
14. Rest on a beach chair
15. Rest on a beach chair

Head to the parking lot for Jack Webb to 7. 7 is halfway.

Mosey to the flag for Mary.

COT:

Lots of announcements:

• 2nd F on Friday
• 4 Year Anniversary Tuesday 6/21. Bring ya friends.
• And probably something else I’m forgetting…

Naked-Man Moleskin:

It was great to get a non-cardio sweat on this morning boys. Don’t spend too much time looking at yourself in the mirror. Or maybe do. Gotta look big to get big.

Also, I called Hitchcock Laces. That was weird. Was it because they’re both white? Am I a racist? Is this what getting old feels like? Can you be getting old while doing a muscle beach workout in a tank top? All questions that are sure to keep me up at night for weeks.

See y’all out there again Thursday.

Scratch-Off Out.