My first Q at The Garden was an arm/core blazer. After running up the hill for a COP that involved toy soldiers, imperial walkers, hillbilly walkers, and downward dog, we headed back down to begin the workout.
We started with a little this and that.
15 one-arm rows per arm and 15 man makers followed by a mosey and 30 Moroccan Nightclubs (arms straight out to the side rotating the shoulder/hands over and back). Mosey back
30 grave diggers and 30 CPRs (curl, press, tri-raise/skull crusher) followed by mosey and 30 Moroccan Nightclubs
Colt 45 – 15 curls from arm straight down to 90 degree, 15 curls, from 90 degree all the way up, 15 curls full motion down to up and 45 coupon swings followed by mosey and 30 Moroccan Nightclubs
60 bent over rows and 60 overhead claps followed by mosey and 30 Moroccan Nightclubs
Next round was a Dora – 200 big boys, 250 pickle pounders, 300 JLos – one partner exercises while other moseys and does 30 Moroccan Nightclubs
We finished with Merkin Mania – 10 each diamond, wide arm, uneven, Superman, and derkin followed by a mosey and 30 Moroccan Nightclubs, then a few minutes of Mary
Bumpin playlist of Ice Cube, Snoop, Tone Loc and more
F3 Louisville 