Freemasons

Four aspiring Freemasons came out to the Quarry achieve the three grades of medieval craft guilds. They started out as Apprentices, assimilated quickly into Journeyman and achieved Master Mason status by the end. Never have I been so proud.

Warm-o-Rama

Come grab your bricks, and run to back parking lot with bricks in hand. We did the following with bricks

• Side Straddle Hops (SSH)

• Toy Soldier (TS)

• Windmill

• Cherry pickers

The Thang:

Do 3 or 4 exercises in a set with bricks, and then run around track with bricks in hand

1st set – chest

• 10 part Man-Maker mercans

• WWII with chest press on the down

• Decline mercans on curb

• Incline mercans on curb

Run around track

 

2nd set – Shoulders

• Squats with oh press

• Front raises and then side raises and back with a hold

• Upwards row / Trapezoids with a hold

• Reverse shoulder flies with hold

Run around track

3rd set – Back and Biceps

• 10 pull-ups oyo

• Bent over row

• Gun show curls with hold

Run around track

4th set – Triceps

• Diamond mercans

• Skull crushers with hold

• Tri extensions

Run around track

5th set – Legs

• Apollo Anton Ono

• Walking lunges

• Squats

• Billy blanks Tae Bo set (rapido)

  • OH presses

  • Jabs

  • Uppercuts

  • Hook

  • Coss body down / ups at an angle

6th set – Abs

• Mason brick twist

• V/W ups

• Leg lifts with bricks with each Pax counting down from 10 at their preferred pace

Moleskine

• The Freemasons who came out for training today can best be described as a gaseous crew

• OxyClean made an appearance in many moons.Kids getting a little older helps free up some time.Apparently we may be offering too many workout days to choose from. But it was great to see you out

• Bricks are always there when you need them, and they never disappoint

• Pax was regaled with tales of OxyCclean arm wrestling championships on a few different times on Chuck Norris Day. Details are sketchy, and this may be a case of revisionist history, but pretty sure he bested Grip in the finals

• The standard brick weighs approximately 4.5 lbs. Some may apparently need hand holds or at least need to wear finger sleeves in your gloves to allow for a better grip

• It was a bit thick out there…..with the humidity and all

• Q demonstrated some flair on the Ono’s. Flashed back to my ice hockey roots

• Imagine how awkward its gonna be when we meet Slow Roll's 2 year old son and yell "Hold It!" to him

• Flood victims below the dam are still in need of a lot of help, and will for some time. Calvary Baptist on Hargrove Rd (before the fire station near the Quarry) are still coordinating volunteers

• It’s an honor and a privilege mitches