03.04.19 @ The Brig
PAX: Schnitzel, Radar, Spicoli, Hermanos, Squid, Shingles, Minivan, Brutus, Foreskin, Spaulding-QIC
Conditions: 60 with a little wind
Disclaimer: W/O at your own risk, push yourself and the guy next to you. We are here to get a little sharper and stronger today.
SSH x 25 IC
IW x 10
late arrival for Brutus – Penalty – 10 Burpees OYO
TTT x 10 IC
Arm Circles x 10 IC (forward and back, big and little)
Stretch those triceps
Mosey over to the tokens. Each PAX grabs two bricks
Mosey the parking lot loop with the bricks. Stopping at one end for 5 exercises (10 reps each) with the bricks. Mosey to the other end with the bricks stopping for 5 more exercises (10 reps each) with the bricks. Goal is to complete 10 loops with 10 exercises each loop – 10 reps each. All exercises use the bricks. Here are the exercises:
Forward Brick Raise (Front Delt Raise)
Side Lateral Raise
Chest Press lying on your back
Seal Clap lying on your back. Mosey with the bricks to other end.
Merkin (lay the bricks down and make sure your chest touches the bricks)
Alt Shoulder Tap with the bricks
Tri-Extension. Rinse and repeat.
Circle up for the “Schnitzel.” 1 squat with the bricks, 4 bicep curls. 2 squats with the bricks, 8 bicep curls……….10 squats with bricks, 40 bicep curls.
Jailbreak around the parking lot with the bricks.
Announcements: Sell sponsorships
Prayer: Unspoken and Schnitzel’s travel schedule for the month of March.
-Schnitzel and Hermanos got 9 rounds in, the rest 8 rounds
-Schnitzel is a beast with the bricks…..strong shoulders
-Sorry Dabo, no Google map available
-Pretty quiet for a Monday morning.
-Thanks Brutus for the 10 burpees
Until next time ~Spaulding