Say Hello To My Little Friend

Event Date

Apr 09, 2016


Warm-up

– 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