September 8th, 2016 By Iron Wolf

We had a few PAX out due to the BRR. Good luck, fellas!

The object of this beatdown was to slowly work the major muscle groups using cinders as our weight of choice.

The Warmup

• Mozy to top of hill
• SSHs
• LBCs
• Cotton Pickers
• Windmills

The Thang

Grab cinder blocks and head to the cell block

Starting with 10 reps the first round, then 15, 15 again, then 10. All exercises done slowly, in a 3 count, single movement.

• Bicep curls
• Shoulder shrugs
• Squats
• Overhead press

Carry cinders to the gun range

Same rep\set count as above: 10, 15, 15, 10

• Dips (with cinders on lap)
• Calf raises
• WWIIs (20 each set)
• Offset Merkins (10 each arm every set – 15 would kill us)
• Bent Over Rows

It’s now about 4pm and the Q is getting sore. Tomorrow should be fun!

The Precinct

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