An odd number of seven repetitive attendees made it out on a surprisingly breezy August morning to practice the potentially contradictory activities of demonstrating and preventing repetitive use injuries. True to form, it was rather repetitive.
Warm-o-Rama
Front skip, backwards skip, karaoka x 2, backwards run, SSH, TS, Windmills and cherry pickers
The Thang
The Quarry was formally introduced to The Accumulator
The Accumulator
10 rounds, and each round you add on 1 new exercise, until you have ACCUMULATED 10 moves (douche). These were all performed with the aid of a pair of bricks/pavers
Round 1: 10 Mercans
Round 2: 10 Mercans, 10 jump squats
Round 3: 10 Mercans, 10 jump squats, 10 skull crusher
Round 4: 10 Mercans, 10 jump squats, 10 skull crusher, 10 lunges
Round 5: 10 Mercans, 10 jump squats, 10 skull crusher, 10 lunges, 10 curls
Round 6: 10 Mercans, 10 jump squats, 10 skull crusher, 10 lunges, 10 curls, 10 SSH
Round 7: 10 Mercans, 10 jump squats, 10 skull crusher, 10 lunges, 10 curls, 10 SSH, 10 lateral raise
Round 8: 10 Mercans, 10 jump squats, 10 skull crusher, 10 lunges, 10 curls, 10 SSH, 10 lateral raise, 10 shoulder presses
Round 9: 10 Mercans, 10 jump squats, 10 skull crusher, 10 lunges, 10 curls, 10 SSH, 10 lateral raise, 10 shoulder presses, 10 mason twist
Round 10: 10 Mercans, 10 jump squats, 10 skull crusher, 10 lunges, 10 curls, 10 SSH, 10 lateral raise, 10 shoulder presses, 10 mason twist, 10 10-part man maker Mercans
Apollo Creed set with brick accompaniment
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OH press x 40 (rapido)
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Jabs x 40
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Uppercuts x 40
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Cross x 40
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Billy blanks x 40
Mary
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Dying cockroach w/ bricks – 10 I/C
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W or V ups w/ bricks – 15 I/C
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Plank with alternating brick jabs (both sides)
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Leg lifts with bricks with Pax counting down from 10 at preferred cadence
Moleskine
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Q disclaimer at the beginning of workout that this could likely suck instills much Pax confidence
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Assuming that the dangers of alcohol absorption into ones anus (aka, butt-chugging) may have been ground that had been already covered while on the way to drop their incoming freshmen off at college is a dangerous parental approach. They need to hear this kind of information from you Dad
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Congrats to Twister on attending 5 of 6 LKN workouts during last week’s pirate challenge at LKN led by BlackBeard. The patch he got for this feat will be sewn prominently onto his jean jacket
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Safety first, Captain
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With back to school starting, Pinky is going and getting all urban on us again. ‘Twas a good shift this summer
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When Q has writers workout block, Pinterest has some good boot camp ideas. Even the chick workout ones
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It actually was not as bad as I had expected.Those bricks are light….
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While F3 is a judgment free zone (allegedly), Q noted that not everybody did SSH with bricks in hand. Not one to name names, but they know who they are
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The friars at Belmont Abbey brew Mead
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How much clandestine beer smuggling do you think one can accomplish in a suburban?
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Great work men!