Laying Bricks

Lots of fun at Cape Carteret Baptist Church this morning.  Started with a decent warm up and then focused on shoulders, chest, legs and core.  45 minutes of pure joy and….we added bricks to the workout to throw in a little flavor.  I am sure that everyone has sore shoulders this afternoon. 12 guys and Tony Romo with his VQ this morning.  Things to work on…counting, calling out next exercise, mission statement, not getting suckered into your first Q less than 12 hours before it starts.  Still tons of fun and can’t wait to Q again.

Here is the fun we endured…

Warm Up

1 Capri Lap (around the parking lot)

25 imperial walkers

25 side straddle hops – CADENCE

15 sun gods forward – CADENCE

15 sun gods backward – CADENCE

15 cotton pickers – CADENCE

First Round X2

10 Worst Merkins Ever (and they really are the worst)

1 wide arm, 1 regular, 1 diamond = 1

15 swimmers (each arm) with bricks – CADENCE

25 starfish Crunches – CADENCE

Second Round X2

10 supermans – hold for 5

10 Count Peoples Chair with Brick Shoulder press (down the line)

15 dips – Cadence

Third Round X2

15 swirleys (wheelbarrow push ups with partner)

Peoples Chair – 10 count down the line

Wall Worms – Tony Romo Style

For Fun:

American Twist relay with 12 bricks (back and forth 4 times back and forth)