Muscle Beach on Steroids!

Muscle Beach on Steroids!

Workout Date:

12/03/2018

QIC:

Quaker

PAX:

Sunshine, Boxcar, Vitamin D, Brownbag, El Red Cardo, Rockytop, Red Coat, lil' Hose, Skidmark, Crankbait, Rousey, Buffett, Beefsteak, Rubber, Flash, Hamburgerler, Humpback (FNG), Quaker (QIC)

The Thang:

B.I.G. Monday is the most exciting day of the week and when it is the first Monday Beatdown of the Month, its even better!  YHC checked the weather forcast – – – 55% chance of rain. . .so what? The HIM who post on the GrandStrand have high expectations and no fear!! YHC knew he had to bring the pain and what better way to bring it then with an invigorating installment of MuscleBeach! The usual suspects were longing for it and the newer PAX needed it! So last evening YHC began dusting off the bars, the plates, the buckets, the dumbbells, and the sandbag. The only items that did not need to be dusted off were the Burpees and the Manmakers!!

The night before I got a text from Sir Rousey looking for an angry Quaker Q, so it was no surprise that he was the 1st PAX  to arrive around 5:20.  YHC was placing the last coupon at the large paring lot as Rousey rolled up and smiled, “MuscleBeach!” . . .”Aye!!”

At first the traffic into the AO was light, but continued to gain momentum as our start time neared. Sunshine brought an FNG. . .  Hamburgler came out to explore new territory . . .the WWP Clowncar delivered 3 beasts . . . Flash arrived standing tall (1/2 foot taller than normal with an amazing display of BedHead) Rubber & El Red Cardo arrived early . . . then came the “Killer B’s” – Buffet, Brownbag, & Beefsteak . . . with 3 minutes to to go time there was a steady caravan of HIM . . . they kept on coming! There were 16 (Vitmin D & Crankbait), then 17 (Lil’ Hose) &  finally rounding out the PAX was Rockytop (#Kotters) . . . The stage was set!

5:29 – 1 minute warning

5:30 – Proper Disclaimer

COP: 25 SSH IC; 15 TTT IC;  15 Windmill IC; 22 Merkins IC; 16 Imperial Walkers IC; 20 Tempo Squats; 15 Hillbillies IC

Indian Run (2 single file lines) to Large Parking Lot

Realized YHC had only created 7 Pain Stations . . . so a Manmaker Station (#crowdpleaser) & a PAX Choice Station was created on the fly!!

The THANG: PAX partner up. Each Pair go to 1 of 9 Pain Stations. PAX #1 does Exercise #1 AMRAP while PAX #2 runs perimeter of Large Parking Lot. When PAX #2 returns flip/flop and PAX #2 does Exercise #1 AMRAP while PAX #1 runs perimeter. When PAX #1 returns from perimeter run, PAX #1 does Exercise #2 AMRAP and PAX #2 runs perimeter. When PAX #2 returns from run flip/flop . . .PAX #2 does Exercise #2 AMRAP while PAX #1 does perimeter run. When PAX #1 returns, PAX #1 does Exercise #3 AMRAP while PAX #2 runs perimeter. When PAX #2 returns from run flip/flop . . .PAX #2 does Exercise #3 AMRAP while PAX #1 does perimeter run. When PAX #1 returns each PAX holds plank until all pairs complete their designated Pain Station . . . Recover & rotate to next Pain Station.

Pain Station #1:  Exercise #1 -Burpees . . .Exercise #2 -Burpees . . . Exercise #3 -Burpees

Pain Station #2: Exercise #1 -Bucket Shrugs . . .Exercise #2 – CDD . . . Exercise #3 – BBS

Pain Station #3: Exercise #1 – Flutterkicks . . .Exercise #2 – Freddy Mercury’s . . . Exercise #3 – LBC

Pain Station #4: Exercise #1 – Bucket Squats – . . .Exercise #2 – Lunges w/ 25lbs Plates . . . Exercise #3 – Jump Squats

Pain Station #5: Exercise #1 -Triceps Ext w/ 35lbs Plate . . .Exercise #2 – Diamond Merkins . . . Exercise #3 – Abyss Merkins

Pain Station #6: Exercise #1 – 20 lbs Dumbbell Curls . . .Exercise #2 – 45 lbs Straight Bar Curls . . . Exercise #3 – 20 lbs Hammer Curls

Pain Station #7: Exercise #1 – 10 lbs Dumbbell Flies . . .Exercise #2 – 35 lbs Plate Overhead Press . . . Exercise #3 – 10 lbs Dumbbell Ext

Pain Station #8: Exercise #1 – Sandbag Manmakers . . .Exercise #2 – Sandbag Manmakers . . . Exercise #3 -Sandbag Manmakers

Pain Station #9: Exercise #1 – PAX Choice . . .Exercise #2 – PAX Choice . . . Exercise #3 -PAX Choice

NOTE: after 4 rotations the run was modified to 1/2 lap of Large Parking Lot

NOTE: for 5th and 6th Rotation only Exercise #1 & #2 were performed with 1/2 of Large Parking Lot

NOTE: 7th Rotation every PAX individually did an Exercise of his choice

Double Time Mosey back to Shovel Flag!!

TIME CALLED!!!

COT

Count-o-Rama = 18

Name-o-Rama  . . . FNG Circle Ceremonies . . . FNG likes to do some kind of Camel Dance?? Therefore obviously earns name of HUMPBACK??!

Announcements:  12.15.18 Christmas Party (get your name on spreadsheet on Slack); December 22, 2018 Region Convergence @BombSquad at 7:00 am.; Operation Sweet-tooth – will be collection individual toys & taking up funds for 1 large Gift- will distribute week between Christmas Party and  Region Convergence.

Payers: Rubber’s Family & Business; Vitamin D’s Family; Boxcar during traveling; All unspoken prayers lifted up

Moleskin: Honor to Lead and be a part of such a great group of men!! Fantastic push by everyone especially Humpback and Lil’ Hose! Its awesome seeing old & new PAX, young & old PAX working hard and getting better together!!! Keep it up!

Aye!!

Quaker

 

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