Weightboyyy – 2023-01-20

AO: The Rig
QiC: Zero
Pax Count: 5
Pax List: Buttercup, Reggie, Smalls, Tofu, Zero
FNG Count: 0
Downrange:

Warm up: A quintet of pax gathered, agreed we were sore and it got cold again, and commenced the beatdown

SSH X 15

Don Quiotes X 10

Low, slow squats X 10

Lunges X 10 each leg

Merkins X 15

Arm Circles, Bear Hugs till upper body felt warm(er)

 

The Thang: A series of tri-sets with a different focus of muscle groups within each set.

Legs:

Squats X 10

Lunges X 10 each leg

Single Leg Deadlifts X 10 each leg

Pull:

Inverted rows X 10

Upright rows X 10

Dealer’s choice: Pull-ups or bent over rows X 10

Push:

Weighted merkins with assistance from our weightboyyys (one pax put a sandbag on top of another pax) X 10

Shoulder Press X 10

Dips or Chest Press X 10

CoT: TAP’s for Vertigo and his wife as they expect their second baby to born next week. P’s for safe and healthy delivery for wife and baby. T’s the family can enjoy the moments and experience as one.

Naked Man Moleskin: It takes so long to build it up, but goes away so fast. Everyone needs a weightboy.