Four of Mountain Island's finest made it down to Cobalt in response to the compelling invitation to Come. Get. Squared.
The Thang
Part I – 4×4 Rally
Pax heads into the brand spankin new tennis court. Do one exercise in each corner of the tennis court for 30 seconds then run to next corner. This timed event loosely resembles a square for those scoring at home.
1st set
Mercans
Jump squats
LBC
Burpees
1 min rest
2nd set
Mason twist
Carolina Dry Dock
Apollo Anton Ono
Diamonds
1 min rest
3rd set – repeato of the 1st set
4th set – repeato of the 2nd set
Part II
Follow Q outside the tennis courts to the back of the suburban. Come get yo bricks!
Do the following exercises with the accompaniment of bricks:
– Squats with over head shoulder press
– Shoulder extensions out to side
– Front shoulder extensions
– Bent over shoulder flies out to side
– Gun show (curls)
– Bent over row
– Skull crushers
– Tri extensions
– Lunges with bricks
– WWII sit-ups
– Plank with bricks
– 6 inch leg raise with bricks with each of the pax counting down from 10
The last little ditty of exercises doubled as the Mary
Moleskine
– Lotta fartsacking in the OL this am. The 4×4 Rally was looking more like a 2×2 at 0530 until two more Pax showed up
– We would require a specialist to confirm, but the brick lunges may have in fact caused orifice tightening in Grip
– WWII situps honor 911's WWII vet and rotary club lifer he knows
– Pax is no longer able to execute Apollo Anton Ono without thinking of Oktoberfest (he of the Gaye Blayde)
– Q learned benefits of 1) timing exercises and 2) saving a brick surprise for the end
– We were efficient men!