7 fine men including one FNG showed up for an experiment in carrying bricks this morning.

I tried to design a few workouts that could both incorporate “slow burn” and weight resistance training. Overall it was a good workout for the upper body today. Each PAX selected two well worn century old bricks. Turbine decided his were named “Riff” and “Raff”. All workouts were completed while holding the bricks.

Warm up

• SSH – 10
• Windmill – 10
• Imperial Walker – 20

Mosey around the parking lot and to the bingo wall.

• People’s chair – 3x 10 counts – arms up, arms out, bicep curls
• 4 count(3 count down, 1 up) merkins – 20 in cadence
• LBC’s in cadence – 20
• Superman – arms forward, arms to side

Mosey around the corner to the curb.

• Dips – 20 OYO
• Floyd Mayweather – 20 in cadence

Walk to the parking lot lines and setup for a series of 11’s.

• Clock Pendulums on one end, twist lunges to the other end. Lion Kings and then Nur back and repeat 11 times.
• Merkins – 10 OYO
• American Hammer – 20 in cadence
• Tricep extensions.
• Attempt to hold yourself up on the bricks and lift feet off the ground (not many were able to do this one!)

Mosey around the parking lot and to the step up walls. Drop the bricks and scale the wall 3 times. Superman until 6 is in. After this we mosey-ed back around the lot to the COT and stretched for the last 60 seconds.

The men did well and our FNG “Boots”, managed to keep his pre-workout milk down. I’m sure he won’t be having any more milk before the workout next time!