The Thang

Mosey to Octogan

Start by explaining the muscles we are working and WHY we are doing it.

(Long head of bicep exercise)

• Using 2 paver bricks duct taped together, sit on your coupon and do 10 single curls with your palms facing UP in a slow 4 part cadence, flexing as hard as you can at the top of the movement. Switch hands and repeat

Tricep

• on your 12. hands in front of you in a diamond. FROM YOUR KNEES, start in a plank position and do a SLOW 4 part cadence lowering yourself to the ground, then popping up, squeezing your triceps at the top. Keeping your elbows right next to your ribcage to focus on the tris. 20 reps

Brachialis (bicep peak)

• Holding conduit with your palms facing DOWN, do a one armed curl to the outside of your shoulder. 10 reps each arm

Grab coupon and go to the edge of the stage

• facing downward and holding your coupon with your hands inside, and palms facing up, brace your upper arms against the stage and do a curl, flexing at the top (short head of bicep)
• then roll over and do skull crushers in cadence
• 25 reps of each, then 20. then 15, then 10, then 5

Back up to circle

• Holding conduit in one hand with a palms down position, slightly bend over so your torso is at a 45 degree angle to the ground, and raise the conduit as far out to your side as possible, squeezing the shoulder muscle at the top of the exercise. 10 reps each arm

2 pax sit on folding chairs. Either using the duct taped bricks or your coupon, hold the weight above your head and slowly lower behind your head. (long head of tricep) then extending, squeezing at the top. 20 reps

• Other pax are holding coupons palms UP in a static waiters hold with elbows at 90 degrees.

can openers.

• Holding the duct taped bricks in one hand and palm facing down, rotate your hands all the way to the left then to the right to work your grip/forearm muscles. 20 rotations each arm.

One PAX picks up 2 coupons by straps (from bartles and jaymes) and holds in a static farmers carry (grip and forearms). All other PAX run from the octagon to the parking lot and back. Then next PAX rotates in for the static hold (extra credit if you did shrugs during this movement) and everyone runs, ETC.

Mary

• feet in your coupon, and lay on your six while holding the duct taped bricks. Do a skull crusher, then a big boy sit up holding the pavers.  20 reps
• Grab conduit in a wide grip. Holding your feet 6 inches off the ground while laying down, bring your knees to your chest and the conduit over your knees, touching your shins. 20 reps