* FNG = Jason Cuneo, EH= Omega who has all his contact info
12 of F3 LKN's finest couldn't resist a money back guarantee workout with no Burpees or running advertised. Q was true to his word.
The Thang:
Downward Dog with R/L calf stretch
Plank
Upward Dog (Cobra)
SSH X 20 IC
Toy Soldier X 10 IC
Triceps R/L stretch
Cotton Picker X 15
Mosey to left side of parking lot (all exercise in 4 count cadence)
LawnMower Pulls Right X 5
Lawn Mower Pulls Left X 5
Sumo Squats X 5
KB Swings X 5
Curls X 5
Shoulder Press X 5
Skull Crushers X 5
Lunge walk passing KB between legs to other side of the parking lot
LawnMower Pulls Right X 10
Lawn Mower Pulls Left X 10
Sumo Squats X 10
KB Swings X 10
Curls X 10
Shoulder Press X 10
Skull Crushers X 10
Lunge walk passing KB between legs to other side of the parking lot
LawnMower Pulls Right X 15
Lawn Mower Pulls Left X 15
Sumo Squats X 15
KB Swings X 15
Curls X 15
Shoulder Press X 15
Skull Crushers X 15
Lunge walk passing KB between legs to other side of the parking lot
LawnMower Pulls Right X 10
Lawn Mower Pulls Left X 10
Sumo Squats X 10
KB Swings X 10
Curls X 10
Shoulder Press X 10
Skull Crushers X 10
Lunge walk passing KB between legs to other side of the parking lot
LawnMower Pulls Right X 5
Lawn Mower Pulls Left X 5
Sumo Squats X 5
KB Swings X 5
Curls X 5
Shoulder Press X 5
Skull Crushers X 5
Chest Press X 10
LBC X 10
Crazy Ivan X 5
Zamperini walk to other side of parking lot
Chest Press X 10
LBC X 10
Crazy Ivan X 5
Zamperini walk to other side of parking lot
Chest Press X 10
LBC X 10
Crazy Ivan X 5
Zamperini walk to other side of parking lot
Chest Press X 10
LBC X 10
Crazy Ivan X 5
Zamperini walk to other side of parking lot
Chest Press X 10
LBC X 10
Crazy Ivan X 5
MARY:
Low Flutter X 20
Rosalita X 20
Homer to Marge X 5
Twisted Marge X 15
Touch 'Dem Heels X 20
SHoulder Touch Mericans X 10 (nod to Snake Eyes)
Naked Man Moleskin:
1) Welcome to Jason Cuneo! You will thank Omega for the EH at some point
2) Thanks to all who came out for the Super Steve ALS Walk, over 31K raised for the Joe Martin ALS foundation. Thanks for your prayers, support and generosity.
3) Hat Trick promises to make up for the lack of running today at the finest AO in all of Cornelius – PAINinsula. Hope to see you there.
4) Hope the absence of running made the workout more tolerable for my man Metallica.
5) Uncle Rico never fails to impress with his oversized KB.
6) Saw out of the corner of my eye I believe Capone grabbing some extra credit adding low flutters to his chest presses!
7) Thanks as always for the opportunity to lead this fine group of men!
AYE!
Outlaw