Record 12 Pax showed up for another Slamberry workout.
PAX: Bagger, Grisham, Dilly Dilly, Tampa, Funyans, Big Bang, Ebola, Numtux, Edible (prevac), Donuts, Rosemary, and Greasetrap QIC.
Started off with a short mosey and circle up for warmup. Fast paced warmup with lots of squats and shoulders to get everything warm.
Explain exercises and proper form by Dilly Dilly to make sure no one got hurt. 10 reps of each exercise, low weight to get warm and then load the bars up and start the clock.
For time: (25 min cap)
2 Rounds of the following:
Run 400m
20 overhead squats 95, 85, or 65 weight
20 push press 95,85, or 65 weight
20 KB swings 70 or 53 weight
Run 400m
16 Wall balls 20lb balls
16 box jumps 24″
16 lunges 80 or 60 sandbag
If you had doubts on how hard this would be, those doubts quickly left. The squats suck!
Last 5 min everyone grabbed 20 or 25lb of weight for the beach body.
20- V Ups w/weight
20- American hammers w/weight
20- Donut relaxing stretch
20- V Ups w/weight
20- Good Mornings
Great workout boys. If you haven’t experienced a Slamberry workout, what are you waiting for? No need to have weights, we have covered for up to 16 Pax.
No thanks to Calfkiller making my workout exceptionally hard by showing up on my back porch late last night with two other guys carrying cigars and bourbon. For some reason I didn’t see them post this morning…