Extra Dose of Core


15 Warriors of the Gloom came out to the finest AO in all of Cornelius for a total body workout and tour of the facilities. A pleasant time was had by most.

The Thang:

Mosey to the Dutchman parking lot

IST X 15

Cotton Pickers X 15

Mericans X 10

Windmills X 15

Slow Deep Squats X 10

Mosey to Corner #1 around the Gazebo for C2C 5 – 10 – 15 – 20 reps of each of the following 3 exercises

Round 1: SSH – Donkey Kicks – Mountain Climbers

Round 2: Mericans – Squats – LBCs

Mosey to the Planters

Decline Mericans X 10

People's Chair X 45 seconds

10 Step-ups each leg

People's Chair X 45 seconds

Dips X 15

Mosey to the Rock Pile

Curls X 10

Shoulder Press X 10

Skull Crushers X 10

Chest Press X 20

Skull Crusher X 10

Pretzel Crunch X 10 each leg

Mosey to the Firehouse 

Pledge of Allegiance

CDD X 15

Low Flutter X 20

Rosalita X 20

Mosey to the lower lot

Squats X 10

Backward stepping lunges X 10 each leg

Muhammad Alis X 20

Homer to Marge 10 cycles

Mosey to the Launch

Low Dolly X 20

Touch 'Dem Heels X 20

LBCs X 10

Naked Man Moleskin:

1) Patrick Heidrich made his second post today – self-described long suffering Lions and Tigers fan from Detroit, Central Michigan Chippewa, came to LKN 22 years ago via New Jersey for lake living, works for Sandler training. Nickname bestowed today – Happy Gilmore

2) Many thanks to Riverboat who ran the Standard with me today – was ready to recline the seat and take a nap in car when he showed up. Iron sharpens iron

3) Uncle Rico becoming a regular at PAINinsula and we are delighted to have him

4) Ninja Turtle taking a page from Lone Star's book and arriving just a bit tardy

5) And 3 Rivers, also on the tardy side, somehow decided to park right where we began our first set of exercises – uncanny

6) Hat Trick's chaffeur keeps dropping him further and further from the AO launch points – can you blame her, who wants to be known as associating with the likes of us

As always, an honor and privilege to lead this group of men today.

AYE!

Outlaw