Bring Me The Bore Worms

Event Date

Jul 07, 2016

AO


Five of Mountain Island’s finest made it out on a surprisingly cool morning in response to the invitation to both bring and come get some Bore Worms. 

The Thang

Part I – Four Corners

Go into tennis court.  Do one exercise in each corner for 30 seconds then run to next corner

1st set

Mercans

Frog jumps with 1/4 turn

LBC

Burpees

1 min rest

2nd set

Carolina Dry Dock

Jump lunges

Mason twist

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!

We did the following exercises accompanied with bricks:

  • Squats with overhead shoulder press

  • Shoulder extensions out to side

  • Front shoulder extensions

  • Bent over shoulder flies out to side

  • Bent over row 

  • Gun show (curls)

  • Skull crushers

  • Lunges with bricks

  • WWII sit-ups with chest fly on the down

  • Plank with bricks

  • 6 inch leg raise with bricks with each Pax counting down from 10

Moleskine

  • Q not feeling creative so went with a tried and true routine. Like the variety it offers, and using the timer helps to keep us on time (profound).

  • Virgin Islands are a great place to vacation. Oktoberfest has offered to be your cabin boy for you and your family for the week if interested 

  • February is heart awareness month. You can get a heart scan for a discount and don't even need to present a coupon at the time of service

  • Pax expressed concern that 911 may have gone the way of the Deuce

  • Bricks have been making an appearance as a “second half” workout recently, but Pax on notice that a full brick session is coming

  • Peer pressure is a powerful thing. Oktoberfest had to exchange his “pavers” for a pair of heavier “bricks” after just one set

  • DVT stands for Deep vein thrombosis

  • There are potential plans for a water based F3 session some upcoming Saturday at the sand bar. Stay tuned.  Advance intel has it that Arizona may be better at sinking than at swimming

  • Brick lunges placed that late in the workout are difficult 

  • It would not be a Natty Q without some counting challenges during the brick session

  • Pax has not seen the extraordinarily cheesy Flash Gordon movie, it comes highly recommended by the Q. Many classic catchphrases

  • Good shift, bee-atches!