08/12/2024
PAX: Muck, Federali, Elvis, Gummy Bear (QIC), Clouseau, Serp
Warmup:
- Windmills
- SSH
- IST
- Hillbillies
- Michael Phelps
- Squats
Thang:
Same as the PATMOS amp that morning except there’s 9 steps, so 1 rep the first step down, 2 reps the second and so on. When you get to the 9th (the bottom) so 9 again, the 8 on the 2nd step, 7 on the 3rd, til you get to 1 rep on the top again. Altogether thats 90 reps of each of the following and a trip up and down the hill (2 with a block) for each of the following….
- Goblet Squats
- Curls
- WW1s
Next Timebombs:
- Goblet Squats to 60
- Goblet squats FTH to 30
- Curls to 60
- Curls FTH to 30
- WW1s to 60 (Hold Bridge)
- WW1s (Hold Low fluttering) to 30
Cooldown:
Whatever stretch feels good to you with our 110 seconds left
Good job everyone who came. Federali and I had a good talk after about how this workout would fair in the winter. I could see it going either way, but I’ll need some support and guys posting if this is to continue into September. The mission is to reach guys who can’t do mornings or are looking for another workout to add to their week. I’ve enjoyed every one of these and would love to see the Dusk series grow to more AOs one day, we’ll see what we can do here first tho!
Great to have Muck’s boys join us tonight! They did a great job and our little FNG Serp led the way with Clouseau not far behind with a bigger weight. Federali, Elvis, Muck, and I handled cinder blocks almost the whole time rarely setting them down which will definitely build some grip strength!
Keep on trucking, and please get some attendance boost going! We just had 2 at Troy this morning, and I almost slept through myself! Glad i didn’t, but point beingwe all need each other to sharpen one another. Come to the Dump tomorrow for Goon’s last Q before school, show him some love, let’s get North Side some morning double digits for the first time this summer!
SYTIG! LONG LIVE THE DUMP!
-GB
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