AO: The Rig
QiC: Aquafaba
Pax Count: 3
Pax List: Aquafaba, Buttercup, Swiss Miss
FNG Count: 0
Downrange:
Warm up:
Today was dedicated to the upper body as we are at the height of beach season.
Classic Stretches
The Thang:
Partner-up. Do 3 sets of failure of each exercise using a sandbag or coupon
Circuit #1 – Biceps and Back
- Curls and rows
- Australian pull-up and one arm shrugs
Circuit #2 – Triceps and Chest
- Matthew McConaugheys (11’s with derkins and dips)
- Mide merkins and tricep merkins
Circuit #3 – Shoulders and forearms
- Overhead press
- 3 30-second hangs on the monkey bars
Circuit #4 – Abs
- LBCs 15x – cadence
- Flutter Kicks 15x cadence
- Ankle swipers – 50x easy count
- Oblique sit-ups – 15x each side
Naked Man Moleskin:
Nothing ever beats the smell of Woods Chapel firing up the smokers in the morning