The Armory (Waterville Library) – Mike “Gold Star” Niese

6.5.25 – The Armory – Block Work like clock work!

Q: Gold Star
PAX List:
Fat Amy
Vespa
Manchester

Warmup
>Potato Pickers – in cadence
>Willie Mays Hayes – in cadence
>Motivator start at 6

Beatdown = Portion of the day, followed by a run
20 reps each exercise (15 for blocks)

Morning
>Freddie Mercury’s (2is1)
>Uhaul (block – chest/out/chest/45deg/chest)
>Lt Dan

Lunch
>BBSU
>Imperial Blocker (2is1)
>Wojo squats

Afternoon
>Nolan Ryans (20 each side)
>Grave Diggers (2is1 – block – between legs, right ear, down, left ear, down)
>Bulgarian Split Squat (20 each side)

End of Shift
>Peter Parkers
>Lion Kings (block – chest/squat/block by knees/rise and raise)
>Monkey Humpers

Overtime
>Decline Merkins w block
>Block curls
>American Hammers (2is1)
>Dips

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