Welcome + Disclaimer (truer words were never spoken) +Warm-o-rama + mosey.
The Thang.
reverse crunches (lower abs).
Merkins (chest).
External Rotations with bricks (shoulders).
Dips (triceps).
Lying Hip Extensions (hips, d’uh).
Calf raises on bricks (calves–moo).
Crunches (upper abs).
Plyometric Merkins (chest). No hand claps required, that’s just showing off.
Seated Reverse Fly with bricks (upper back).
One Arm Row with brick (upper back).
Lateral Arm Raises with bricks (shoulders).
Full Elevation Dips between two benches (triceps).
Split Squats, but Not Vulgarian Split Squats (legs).
Squat Jumps (calves).
Mary. Dealer’s Choice.
CoT.
Announcements.
Intentions. I forgot to mention Loretta. Sorry Hot Shot.