– high knees, butt kicks, Side shuffle x 2, SSH, toy soldier, windmill, cherry pickers
Thang
Part I – Four Corners X 4
Do one exercise in each corner for 30 seconds then run to next corner
1st set
Mercans
Jump squats
LBC
Burpees
2nd set
Mason twist
Carolina Dry Dock
Apollo Ono
Dips on curb
3rd set – repeato of the 1st set
4th set – repeato of the 2nd set
Part II – Say Hello to My Little Friend
Grab a brick / paver
3 exercises with bricks in a set then run to end of parking lot and back with bricks in hand
1st set – chest
incline bercans on curb, brick wwii sit/ups with chest fly on the down, over the head raises with chest press while laying down
Run back to end of parking lot and back
2nd set – shoulders
Over head shoulder press, shoulder extensions out to side, upright row, front shoulder extensions
Run back and forth
3rd set – biceps/back
45 curls (15 low, 15 med to high, 15 full), bent over row, squats
Run back and forth
4th set – triceps
diamonds, skull crushers, tri extensions
Run back and forth
5th set – abs
mason twist and leg lifts with bricks with each Pax counting down from 10 at their preferred pace
No need for any Mary after that one
Moleskin
– Q was pushing it pretty hard today. Great job guys
– The F word and its derivatives are said over 226 times in scarface for an average of 1.32 fucks per minute ove the length of the movie
– there is a potential quarry hood road show / F3-up in Gastonia in 2 weeks on Saturday 4/23. More details to follow
-Gaydar triggered on the Ono. Exercise made even less cooler with addition of intermittent jazz hands.
– Pinky practically gave Baryshnikov lessons with his Ono form but he ultimately earned his libations for the day
– Q is dangerous with the counter app in tow
– Bricks start out light and then get progressively heavier
– Its gonna hurt a bit, but it was the fun kind of hurt. imasickbastard