Core ‘N More @ Painlab this morning

We had a veteran crew this morning so there shouldn’t be any whimpering & whining, …one would expect. We split from Gashouse and began our mosey to our favorite circle. This time I brought a curl bar and some smaller dumbbells to do standing flys. There happens to be five of us, so I set up five exercise stations that we will each take a turn at in rotation.

Set 1: 50 sec of work 10 sec to transition:

overhead press w/ 30 lbs weighted bar, Peter Parkers, American hammers, standing flys, mountain hip dips. rinse & repeat

Interim set: Friends don’t let friends miss leg day, so this one is called Aiken Legs. We line up at the concrete steps and do 20 squats, 20 step ups, 20 lunges, 20 inner calf raises, and 20 outer calf raises with no break. That’s when the whining began. We hell britches, if you would show up more than once a week, then maybe it wouldn’t hurt that sandy v 

Set 2: 50 sec of work 10 sec to transition:

overhead flys, curls for the girls, boat hold, baby makers, and CDD’s. rinse and repeat

Let’s take another break and nur (is that how it’s spelled?) to the far side benches. We did incline merkins, tricep dips, step ups and decline merkins. Let mosey back to the circle.

Set 3: 50 sec of work 10 sec to transition:

LBC’s. reverse LBC’s, ABC’s, shadow boxing, heels to Heaven. rinse & repeat.

Let beat it back to base and meet up with the rest of the dogs.

Good work men! We need to do core more often 😁