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Shoulder work @ Diesel


  • 20 Moroccan nightclubs
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf Streches
  • Downward Dog
  • Upward Dog  

The Thang

Repeat 3 times (20,15,10 reps)

  • Merkins
  • Diamond merkins
  • One minute plank
  • Tricep dips on coupon

  Webb 10 jump squats / 40 calf raises

Time to grab your coupon and do some 11’s. 

  • Start at one end of the parking lot with Mike Tyson’s
  • Rifle carry with your coupon across the parking lot
  • Carolina Dry Docs
  • Keep rifle carrying back and forth.

Move over to the curb for some Diesel cardio

  • Toe taps for one minute
  • Plank jacks for one minute
  • Mountain climbers for one minute

OK, now to move over to some fun merkins, yes I know, but it’s fun for me 🙂

  • 10 hand in front of hand merkins (scissors, whatever we want to call them)
  • 10 elbow plank merkins(starting in an elbow plank, merkin off the elbows until in a hand plank and repeat down and up)
  • 10 reverse hand merkins (start in a merkin position, rotate your hands 180 degrees so palms facing out)
  • 10 side to side merkins (start in a merkin position, lean to one side and do a pushup, back up to center, lean to other side and do a pushup)

Grab your coupon

  • 30 Squats (no coupon)
  • 30 curls for the girls, as Turnbuckle says. 
  • 30 coupon chest press on the your back
  • 30 tricep overhead
  • 30 outside curls (bricks)

Time to get on your back

  • 20 big boy sit-ups
  • Have a nice day

The Moleskin

I want to thank everyone for allowing me to come to Diesel and share some fun exercises.  The PAX today were very accommodating almost asking me for some shoulder work and entertaining merkins 🙂 .


Sledge at Mary O’Neils Saturday night starting 8pm, you don’t want to miss him.

Sledge singing next Thursday night in front of the Lawson clubhouse doing Christmas Carol’s starting at 7pm.

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