Musclebeach Visits the Village

Musclebeach Visits the Village

Workout Date:

12/21/2017

QIC:

Quaker

PAX:

Kitten, Rousey, Buffett, Boxcar, Skid Marks, Hottube, Crankbait, Sleepless, Quaker (QIC)

The Thang:

AO: Village

Conditions: 54 Degrees, Damp

There was lots of buzz around the local AO’s concerning the Musclebeach Beatdown administered at BombSquad earlier in the week. Those who participated wanted to do it again & those who missed it anxiously anticipated it.  QIC already had all the coupons loaded in the truck, so why not bring the beatdown to The Village. Buffett, who enjoyed the pain from earlier this week, was first on the scene. Then Rousey arrived ( spy for BeachBells & SouthernBells??)(#alwayswatching!). Three of us proceeded to unload the weights and set up the 6 Pain Stations. As we finished, Kitten ran in from the Hulk (1.7 mile pre-run)(#T-Clapps) and I could sense some apprehension in his greeting (like a cat near a water). Next to arrive was Crankbait (#T-Claps for OST), followed by Skidmarks, Boxcar, and Sleepless (#Kotters). Hottube rounded out the the PAX and all were ready to get pumped up!!

1 Minute Warning

Proper Disclaimer

COP: 25 SSH IC; 20 TTT IC; 20 Windmills IC; 20 Imperial Walkers IC; 20 Little Baby Arm Circles IC; 20 Overhead Claps

Mosey the Perimeter of Large Parking Lot

The THANG: The weights: 45lb barbell; two 35 lbs plates; two 25lbs plates; two 20lbs dumbells; two 10lbs plates . . . All exercises are done AMRAP with goal of 25-30 Reps for each exercise (except Burpees 10-15 reps). Each duo rotates through all 6 Pain Stations.

Pain Station #1 :

PAX 1 -ButterFlies w/ 10lbs weights AMRAP . . . PAX 2 – run 1 lap of Large Parking Lot . . .flip/flop

PAX 1 – Overhead Press w/ 35 lbs weight AMRAP . . . PAX 2 – run . . . flip/flop

PAX 1 – Front Arm Extentions w/ 10lbs weights AMRAP . . . PAX 2 – run . . . flip/flop

Pain Station #2:

PAX 1 -Dumbbell Curls w/ 20lbs weights AMRAP . . . PAX 2 – run 1 lap of Large Parking Lot . . .flip/flop

PAX 1 – Straight Bar Curls w/ 45 lbs weight AMRAP . . . PAX 2 – run . . . flip/flop

PAX 1 – Dumbbell Hammer Curls w/ 20lbs weights AMRAP . . . PAX 2 – run . . . flip/flop

Pain Station #3:

PAX 1 – Tricep Extensions w/ 35lbs weight AMRAP . . . PAX 2 – run 1 lap of Large Parking Lot . . .flip/flop

PAX 1 – Diamond Merkins AMRAP . . . PAX 2 – run . . . flip/flop

PAX 1 – Ranger Merkins AMRAP . . . PAX 2 – run . . . flip/flop

Pain Station #4: (run modified for remaining time to 1/2 parking lot)

PAX 1 – Squat w/ 25lbs sandbag AMRAP . . . PAX 2 – run 1 lap of  1/2 Large Parking Lot . . .flip/flop

PAX 1 – Lunges (2 count) holding 25lbs weight in each arm  AMRAP . . . PAX 2 – run . . . flip/flop

PAX 1 – Jump Squats AMRAP . . . PAX 2 – run . . . flip/flop

Pain Station #5:

PAX 1 -Flutter Kicks  AMRAP . . . PAX 2 – run 1 lap of 1/2 Large Parking Lot . . .flip/flop

PAX 1 – Freddy Mercury’s/Bicycles AMRAP . . . PAX 2 – run . . . flip/flop

PAX 1 – Little Baby Cruches AMRAP . . . PAX 2 – run . . . flip/flop

Pain Station #6:

PAX 1 – BURPEES AMRAP . . . PAX 2 – run 1 lap of 1/2 Large Parking Lot . . .flip/flop

PAX 1 – BURPEES AMRAP . . . PAX 2 – run . . . flip/flop

PAX 1 – BURPEES AMRAP . . . PAX 2 – run . . . flip/flop

Bonus – – Speed Round: Evey PAX grabbed a different weight/exercise for 45 seconds of AMRAP rotating through all Pain Stations.

Time Called

COT:

Announcements:

AO convergence at BombSquad on 1/6/2018!! 6am-7am with Coffetteria to follow at Early Risers . . . HC now!!

Kettle Bell Convergence at Warthog 1/5/2018 . . . “Bell-Curious PAX” are welcomed!

#T-Claps to all PAX who participated in Operation Sweet Tooth

Prayers:

Buffett’s friend’s family from Lexington (sudden loss of young mother from cancer) ; General prayers for all PAX, our families, and safe travel during the Holidays

Post-Run:

Kitten (#T-Claps) ran off solo to complete the circuit back to the Hulk for an additional 1.7 miles.

Moleskin:

Honor to lead these great group of HIM! Everyone brought their “A” game and pushed one another to get better. Great brotherhood; Big impact for 2018!!

 

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