07/13/2021 - the-og - Rusty Bucket of Bolts
AO: The OG
When: 07/13/2021
PAX:
Number of Pax: 4
Pax Names:
Swedish Ham, Flo, shortcut, jalopy
Number of FNGS: 0
FNG Names: N/A
QIC: Jalopy
Introduction
Workout using the heaviest things in my garage.
Warm-O-Rama
Ssh x 25
Arm circles
Weed pickers
Twists
Richard Bransons
The Thang
3 zone circuit grind down: round of 20 reps, then 16, 12, etc.
Zone 1:
Tri-cep extension
Rows using a 50lbs bucket of old bolts and spare parts
Weighted calf raises
Goblet squats
Zone 2:
Leg lifts with your feet through a tire
Chest press
Weighted BBSU
Reverse flys or lawnmowers
Zone 3:
Block a docks with a 70lbs 1969 inline 6 cylinder head
Merkins
Curls
Weighted American hammers
Circle of Trust
Prayers for Rapids FIL, Jalopy’s work, Hams nephew
Naked Man Moleskin
Good work, fun crew. Full body burn, but mostly arms and back