7 Pax set sail on this crisp and beautiful morning on the shores of Lake Murray.
COP
SSH x 15 – I/C
Merkin x 10 OYO
Little Arm Circles x 15 forward and x 15 reverse – I/C
Merkin x 9 OYO
Squat – 15 – low and slow
Merkin x 8 OYO
Through The Tunnel x 15 – I/C – slow
Merkin x 7 OYO
Big Boy Sit Up x 15
Merkin x 6 OYO
Dirty Dog x 15 each leg – slow
Merkin x 5 – slow OYO
UPPER BODY KETTLE BOOM CIRCUIT. – slow rep concentrating on the negative
Curl x 30 slow
Big Boy Sit Up (with kettlebell) x 10
Overhead tricep extension x 25 slow
Big Boy Sit Up (with kettlebell) x 10
Military Press x 20 slow
Big Boy Sit Up (with kettlebell) x 10
Bent over row x 15 each arm slow (and hold at top)
Big Boy Sit Up (with kettlebell) x 10
High Pull (inverted pull up) x 15
Big Boy Sit Up (with kettlebell) x 10
Bench press x 25 (on your own)
Big Boy Sit Up (with kettlebell) x 10
UPPER BODY KETTLE BOOM CIRCUIT. – slow rep concentrating on the negative
Kettlebell cleans – 30 slow
Merkins x 5
Kettlebell Swings x 25
Merkins x 5
Goblet Squat x 20
Merkins x 5
Kettlebell lunge x 10 right leg
Merkins x 5
Kettlebell lunge x 10 left leg
Merkins x 5
The last 10 min of the work out were dedicated to dealer’s choice.
Slim Jim chose leg lifts with the kettle bell (foot through handle) – these were nasty (but in a good way)
Fiji (in his Anchor debut) chose elevated merkins feet on picnic table.
GED – taught us about Turkish Git-ups (these are very difficult with weights above 15 lbs)
Flo – chose the one handed clean + squat + and press – awesome combination
Cup Check – took it easy on us with a few high knees
Peebles – took us through about 90 seconds of core work out.
Lamont – ended the day with 15 merkins.
COT
BOM