1/30/2018 – Broken Brick Workout

The Thang – Carrying bricks throughout the workout

Warm Up

Side Straddle Hops

High Knees

Heismans

Arm Circles

Moroccan Nightclubs

Mosey

Legs and Core

Stationary Lunge with Twist

Bricks Overhead Squat

Deadlift

Motivator

Mosey to ‘Bear Crawl Bridge’ (Newly named by Cosmo)

Loaded Bear Crawl across  Bear Crawl Bridge ad back (bear crawl with bricks)

Arm and Core

Colt 45 Curls

Tris – 45 Reps

Chair position Shoulder Swings (side and back)

Merkins

Brick lift Merkins

Loaded Bear Crawl across  Bear Crawl Bridge ad back

10 Regular Burpees

10 Brick-loaded Burpees

Mosey back to cars

Mary – Core

Low Reach Flutter Kicks (on your six, reaching past and lifting shoulders)

Low Reach Gas Pumps

Hollow Body Hold

C-Sit Heel/Toe Cross

Stretch

COT

Moleskin

21 F Partly Cloudy, light breeze

PAX:  Christmas (Lloyd from NC), Woodchuck, Zamboni, Darius, Cosmo (Q)

5 Brothers posted in the Gloom for a brick-carrying workout with a few new exercises (title inspired by the Q breaking his brick on the ground 1/2 through the workout).  Excited to see Darius back in rhythm following the new baby.  Also excited to have Christmas with us in town and driving from Greenwood for the workout (decked out in F3 gear).  Workout exceeded expectations with the new exercises and positions that were introduced.  Mumble chatter was decent throughout and Christmas stated that he definitely got his money’s worth.  No one seem especially keen on the new low reach core position, which means there’s a weak spot there for us…so we’ll keep working on it.  Also learned that delaying the count during core exercises is generally a good way to inspire mumble chatter!

Always a privilege,

Cosmo

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