Been spending most our lives working out with Gangsta’s Paradise…
All Tradition BackblastsJune 25th, 2014
8 PAX joined Gangsta’s Paradise for his virgin Q at Iron Fist after deciding to forgo the Cruise this morning.
The Thang:
Mosey to the field for Warmup
20x SSH
20x IST
15x Cotton Pickers
Stretch with Arms/Arm Circles
Head to the Pull Up Bars
10 Regular Pull Ups (assist if needed)
10 Chin Ups (assist if needed)
30 second full extension hang
Repeato
Grab the cinder blocks for some OYO exercises
15x Shoulder Press
15x Upright Rows
15x Two Hand Curls
Repeato with 12 reps, Repeato with 10 reps
20x cinder block Merkins (Repeato 3x)
20x cinder block dips (Repeato 3x)
15x Skull Crushers
Mary:
LBC 30x
Low Flutter 20x
W 20x
Moleskin:
1. Thank you for allowing me to Q this morning. Definitely a great learning experience, and humbled to be able to lead a workout.
2. I think the #mumblechatter actually contributed to additional reps, so if that’s the case, keep it coming for the next time I lead (looking at you @Dingo, @Magma)
3. I counted 3 or 4 Ric Flair grunts from @Major Pain so I’d call that a successful beatdown
4. Welcome to Dutch FKA David Vroon! Props to @Sensei for a great suggestion.
4 Comments on “Been spending most our lives working out with Gangsta’s Paradise…”
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@GP – good Virgin Q Bro! You pushed me to my limits on some of those exercises!
@ gangsta – awesome work and great way to respond to the mumble chatter. I look forward to your next Q!
@gangsta – sorry I missed it this morning. Sounds like I missed a good one
@GP: Great job this morning! Workout was fun and flew by!