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Perfect Weather for a Shoulder Burner

Woke up this morning expecting torrential rain, but to my surprise ten other Pax braved a light drizzle with me for what I think was a good shoulder burner.

DICCS Were Presented

Warm Up

  • A nice mosey up to the Five Stones Entrance and then back to the starting area
  • Side Straddle Hops
  • Imperial Walkers
  • Merkins
  • Mountain Climbers

The First Thang

Grab a partner and pair of 10-12lb weights. Then while partner 1 runs, partner 2 does the exercise then switch. Exercises consisted of two rounds of each of the following:

  • Weighted Jab
  • Weighted Press
  • Shoulder Fly

The Second Thing

Had planned for a couple more stations, but because the numbers were a little low today, I abandoned two stations which lead to more rotations through each one. The stations consisted of:

  • Running
  • Tire Flip
  • Bottoms Up Shoulder Press (w/ Kettlebell)
  • 360° Swing (w/ Steel Mace)
  • Tricep Extension / Curls (w/ Cinder Block)
  • Slam Balls
  • Kettlebell Swings


  • Saturday February 22 (9AM-2PM) @ Union United Methodist – Christ’s Closet Giveaway. Come for any length of time you can to lend a helping hand! Trucks needed!
  • Saturday February 22 (11AM) @ Five Stones- Memorial Service for LynnMarie Longo who passed away last year and is the M of Dean Longo (Snoopy).
  • Friday March 6 (6-9PM) @ Ballantyne Hotel – Father Daughter Dance (
  • TAPs for Fuse Box’s uncle whose wife passed away last night
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