Wednesday night….
10 sqauts @ 135
10 deadlifts @ 135
sprint quarter mile
repeat x5 no rest
with sixth quarter mile sprint
18:46
Sprint 50 meters, jog back, add in leg exercise (squat, lunge, etc.) x4
pushup x25
squat x25
repeat x4 no rest for a total of 100 each
3:57
Paulo dropped off the sign and lettering for the wall that says ‘this is it’. As our spot is rather small many people have asked, “This is it?” Now instead of an answer, we simply have to point to the foot tell letters on the wall. We picked up more flooring from a local distributor that we found. Oof! Cheaper and better than the stuff we got online. Live and learn.
Thursday morning…
30 minutes conditioning drills
1 minute on, 30 seconds off
push ups
burpees
shoulder press
bicep curls
weighted punches
stairs
etc.
Thursday
33 Minutes Doormouse cardio/conditioning circuit.
Pullups, push ups, jumps, 95lb squats, stairs, lunges, more lunges, crunches, burpess.
1 minute on, 30 seconds off.
Friday
3 games two on two w/ Bink vs. random park dudes.
Lost the first 16-14, won the second 15-5 against the same opponents. Won the third against different very athletic youngin’s 15-13 with a comeback from 13-8. Pick-n-roll baby.
Today we started putting the flooring in. Tonight we finished. It looks fantastic.
The bench press is gone tomorrow to make way for more floor space and a squat rack/movable bench that will be much more versatile than Barbell Bruno’s super awesome bench press station.
Today I spent two hours chipping paint, glue and random crap off of the floor as we prepare for a layer of concrete epoxy before laying the rubber flooring. We brainstormed for the grand opening, scheduled now for April 26th 4pm-9pm. Come one, come all. Wine, beer, DJ’s and dancing.
We will be holding a raffle for a free 10 pack of training sessions, so c’mon down.
Five games of one on one with Ari. Four wins, one loss.
Hear ye hear ye.
Rubber flooring has arrived in a big old roll! Time to scrape paint, fill in holes and lay some rubber. The kitchen area got painted and is looking good and clean.
Worked out in the space again, a good circuit of…
135lb. bench x10
60 lb. 1 arm dumbbell deadlift x12 (6 each arm)
15 ft. rope climb (no legs)
bicycle crunches x50
cinder block push ups x10
30 lb. dumbbell overhead press x10
25lb ball slams x10
3 rounds of that with no rest followed by…
30 second rounds of
-cinder block leg ups (tap your toe on the top)
-jumping jacks
-burpees
-grasshoppers and/or mountain climbers
-split jumps
2:30 circuit x4=10 minutes no rest
finished with a 2:30 plank hold and a nice stretch routine.
Tomorrow will be picture day, so be ready to look at lots of photos.
My arms hurt as I type this.
Meet Cindy, a nasty lady.
5 pullups
10 push ups
15 squats.
Put 20 minutes on the clock and go through as many times as you can.
I hit 19. The first 10 took me 8 minutes, from there a slow decline including several failed fifth pull ups. I was shooting for twenty. Better luck next time.
More work in the space. The shared space is shaping up with a coat of floor paint on urethane laid down. Kitchen will be painted tomorrow and the floor (the damn floor….) will be here tomorrow if there is any fairness left in the USA.
