The return of the father…

7 pax trotted out in the gloom this morning to make the most of this beautiful and a little chilly morning. As the vehicles rolled in, something was different that it had been over the last two months. It was a red highlander pulling into the parking lot. It was almost as if the scene went into slow motion as his shoes hit the pavement and he tossed his kettlebell out of the car…it was Gangster’s Paradise back from hiatus. We welcomed him back and hoped his first returning beatdown was well worth all of the fartsacks of the last couple months.


SSH x 15
MC x 15
Windmills x 15

SuperSet Ladders
Sumo Squat/Shoulder Press x 5,10,15,20,25,20,15,10,5
Bicep Curls/Tricep Extensions x 5,10,15,20,25,20,15,10,5
Benchpress/W’s x 5,10,15,20,25,20,15,10,5

Mason Twists

Seriously it was great to see you back @ganstersparadise. And by the way, that name is way too long! Who named you? Thanks for reminding me of the curl-up challenge @maximus. Now @dingo, can get off my back about that.

@pax- well done on knocking out those exercises. Hopefully we got some serious isolation going on and you’ll be feeling it later.


2 thoughts on “The return of the father…

  1. Gangsta's Paradise

    So glad being back! Great to see you guys, and this was definitely a solid beatdown. Glad we focused on the muscle isolation as well!

    You can thank @Dropcloth for my name haha.

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