A Strong House is Built with HEAVY METAL
- When
- Monday, July 9, 2018
- AO
- The Armory
- PAX
- 3 38 Special, Polaroid
7 Gathered for Giant Sets in a body builder type workout focused on each muscle group followed by a circle of power with two burnout exercises as PAX alternated. Rep counts to the right on the grid.
Warmup: Side Straddle hops, low slow burpess, front straddle seal hops, wide, normal, diamond merkins.
Shoulders
Bi's
Legs
5
Front Raise
1KneeCurl
Front Lunge
10
Press
Reg Curl
Sissy Squat
15
Upright Row
1Hammer
Squat
5
Front Raise
1KneeCurl
Back Lunge
Circle of Power
Bus Driver
Lucky7Curl
Calf Raise
Dynamic10
Bear Crawl
Gorilla WalkL
Sprint
Chest
Core
Back
Tri
5
Side Fly
Am Hammer
Pullover
Kickback L/R
10
1-2-3 Dolly
Lawnmower
Overhead Press
15
Press
Crunch
Plank Row
Skullcrusher
5
Side Fly
Am Hammer
Pullover
Kickback L/R
Circle of Power
1/2Merk Hold
Boat
Back Merk
Dips
Dynamic10
Superman Pump
Goofballs
Gorilla WalkR
Crab Walk
Announcements: Sweti, New Tomakawk, Bermuda Triagle,
Prayers: Gratitude for a great new day and the pax that attended, healing for the sick, wisdom to start the week.