• When: 2018-02-07
  • QIC: Spot
  • The PAX: Double Down, Teddy, Stretch, Spot


The Dirty MacDeuce (Times 7) and Bertha

Four faithful PAX started the day right: in the gloom and in the good, cool, clean air.  The traditional Dirty MacDeuce has three sets of exercises that are done for 12 reps each, without a break in between and followed with a jog.  Typically, one of the exercises is chest, one core, and one legs.  Today’s variation: all three exercises in each MacDeuce focused on the same muscle group.  And then there was Bertha.

Warm Up:

SSH x 20

Halos x 10 (clockwise and counter)

Sling Shots x 10 (clockwise and counter)

The Thang:

First MacDeuce: Merkins; shoulder press with the bell; one arm press with the bell

Draw straws: the short straw commences to am rap Goblet Squats with Big Bertha (our 90# bell: #CrowdPleaser) while all other PAX jog around the lot.

Second MacDeuce: Goblet Squats; jump squats; lunges with the bell (12 each leg)

Draw straws: the short straw commences to am rap Goblet Squats with Big Bertha (our 90# bell) while all other PAX jog around the lot.

Third MacDeuce: Russian Twists with the bell; LBCs with the Bell; Flutter kicks with the bell.

Draw straws: the short straw commences to am rap Goblet Squats with Big Bertha (our 90# bell) while all other PAX jog around the lot.

Fourth MacDeuce: curls; napalms; tricep extensions.

Draw straws: the short straw commences to am rap Goblet Squats with Big Bertha (our 90# bell) while all other PAX jog around the lot.

Reverse and return to the:

Third MacDeuce (repeated): Russian Twists with the bell; LBCs with the Bell; Flutter kicks with the bell.

One set of 5 Worst Merkins Ever (a wide arm merkin followed by a regular merkin followed by a diamond merkin completed without stop and without leaving the plank position)

Second MacDeuce (repeated): Goblet Squats; jump squats; lunges with the bell (12 each leg)

One set of ATMs

First MacDeuce: Merkins; shoulder press with the bell; one arm press with the bell

BOM – Spot