Muscle Beach Part 2

AO: Gladiator

When: 08/04/2022

QIC: Scratch-Off

PAX (13): Bo Knows, Cheneral, DREAMER, Laces, Mater, Moonshine, RaspberryPi, Scratch-Off, Snowbird, Spandex, TheBigShort, vertigo, brownie

Preamble:

2 prerunners & a post walker?

Headed to the beach to get swole. No running allowed…other than the prerun…and the run to the beach.

Warm-O-Rama:

Traffic was bad, so we stayed in the parking lot for a little while the pax filtered in. SSH, Weedpickers, and hillbillies. Then we ran to the beach.

The Thang:

Once at the beach, each pax was assigned a station. We rotated through the following :45 on, :10 off.

  1. Perfect Merkins
  2. Pull-ups
  3. Squats
  4. Elevated split squat- left back
  5. Elevated split squat – right back
  6. Walking lunges w/ Ruck
  7. Dead Lifts w/ bar
  8. Curls w/ cinder
  9. Bus drivers w/ cinder
  10. Bent Over Rows w/ KB
  11. Bent over Flies w/ Dumbells
  12. Rest on a beach chair

COT:

  • Not about us, it’s all about Him
  • Snowbird’s brother
  • convergence – Ms + 2.0s 7am @ wills park
  • Ramos 5k on Aug 20.
  • Dearth Visor event

Naked-Man Moleskin:

Get swole. Scratch-Off Out.

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