Five of the greater Piedmont’s finest male specimens made it out on a surprisingly cool October morning in response to an offer of help which included a not so subtle reference to two strong arms. With the benefit of hindsight, here's the breakdown on the unique form of help that was provided to all of those that attended.
Warm-o-Rama
SSH, TS, Windmill, Frickin’ Cherry pickers, 1-2-3 mercans (wide, middle, center)
The Thang
Part One
Mosey around school with a smattering of pain stations along the route
Lap 1
Mosey to back lot
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10 pull-ups on your own (oyo)
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5 leg lifts oyo
Mosey to garden benches
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10 decline mercans I/C
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10 dips I/C
Mosey to front lot
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10 CDD on curb I/C
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20 Freddie Mercury I/C
Lap2
Mosey to back lot
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10 Mike Tysons on curb I/C
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10 curb dips I/C
Mosey to back lot
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10 pull-ups oyo
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5 leg lifts oyo
Mosey to garden benches
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10 incline mercans I/C
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10 dips I/C
Mosey to front lot
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10 diamond mercans I/C
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20 WWII sit-ups
Lap 3
Mosey to back lot
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10 pull-ups oyo
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5 leg lifts oyo
Mosey to garden benches
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10 incline diamond mercans I/C
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10 leg step ups I/C (5 each leg)
Part Two
Mosey back to parking lot, then open up suburban hatch to reveal…..bricks. Do a bunch of different exercises with aid of bricks with continued focus on two strong arms as follows
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15 Squats with OH shoulder press – I/C
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15 Side raises – I/C
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15 Front raises – I/C
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15 Reverse flies – I/C
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15 Gun show – I/C
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15 Tri extensions – I/C
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15 Skull crushers – I/C
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15 Dying cockroach – I/C
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Leg lifts with bricks on ankles and each of the Pax counting down from 10 at their preferred pace
Moleskine
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"I Can Help" is a song written and performed by Billy Swan. Released in July 1974, the song was a big crossover smash, reaching No. 1 on both the Billboard Hot 100 and Hot Country Singles charts late that fall. Although Swan had other charting singles on both the Hot 100 and country charts, the song is generally recognized as being Swan's only major hit single release.
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The song was used as an homage to “two strong arms” in the lyrics as a bit of foreshadowing for today’s arm-centric workout.Why take the direct path when you can also get there taking the long way around….but it sure is a catchy tune
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We have covered this ground previously that there is a difference between bricks and pavers (in size, weight, as well as the stature of the man who chooses pavers instead of bricks – (cough.., "Oktoberfest", …cough)). However, we also learned today that the duct taped bricks come with a glory hole
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Pax learned some creative phrasing today when referring to a guy who may have married out of his league: “He may have outkicked the punt coverage”
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It was cold enough for calf sleeves this morning
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If you ever find yourself near Winthrop University in Rock Hill, you must make a stop at legal remedy brewing for some fine craft food and drink
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Ranchers were on the list of exercises to do this am, but passed since there were no gloves for Arizona and Oktoberfest and it seemed a bit cruel and unusual.
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It sure did Q good, to do Pax good, and here's hoping that all of that helped. Just a little
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Remember to shine a light wherever darkness resides
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Great work mitches!