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