Muscle Beach

AO: Gladiator

When: 06/14/2022

QIC: Scratch-Off

PAX (15): Cheneral, Delicious, DREAMER, Hitchcock, Ironhead, Macbeth, Mater, Moonshine, RaspberryPi, Scratch-Off, Spandex, Speedo, Zohan, Brownie, The Big Short


It’s hot. It’s beach season. Let’s go to to the beach. Let’s get swole.


Warmup? We don’t need no bleeping warmup. It was like 100 degrees at 5:15. Seems warm enough for me.

The Thang:

Mosey to Muscle Beach. Change into muscle beach attire. Assign stations while the PAX are planking. Rotate through the stations :30 on :10. Rinse & repeat 3x

  1. Equipment BBSU
  2. Mercans
  3. Pull-ups
  4. Squats
  5. Elevated split squat- left back
  6. Elevated split squat – right back
  7. Gas pumpers
  8. V-Ups
  9. Calf Raises
  10. Burpees
  11. Curls w/ large cinder
  12. Bus drivers w/ small cinder
  13. Bent Over Rows w/ KB
  14. Rest on a beach chair
  15. Rest on a beach chair

Head to the parking lot for Jack Webb to 7. 7 is halfway.

Mosey to the flag for Mary.


Lots of announcements:

  • 2nd F on Friday
  • 4 Year Anniversary Tuesday 6/21. Bring ya friends.
  • And probably something else I’m forgetting…

Naked-Man Moleskin:

It was great to get a non-cardio sweat on this morning boys. Don’t spend too much time looking at yourself in the mirror. Or maybe do. Gotta look big to get big.

Also, I called Hitchcock Laces. That was weird. Was it because they’re both white? Am I a racist? Is this what getting old feels like? Can you be getting old while doing a muscle beach workout in a tank top? All questions that are sure to keep me up at night for weeks.

See y’all out there again Thursday.

Scratch-Off Out.

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