8 for 8

8 for 8

Or, if I had gotten this BB out before our 2nd F lunch, it would’ve been “Smoked Shoulders for a Pig Pickin'”.

Got Gloves? DiCCS?
For the S, I did make a special shoutout to the Form Police. Normally regarded as nitpicky, jealous types watching from the back, here at Diesel & Chiseled, they are protectors of backs, knees, & shoulders. I called forth the Form Police to be your Brothers’ Keeper. If you see bad form, gently, lovingly, helpfully, correct that behavior. These kinds of workouts are so great to build true functional fitness. There were no counts to any reps on purpose. Full incentive to do full extension of every exercise. Also a great mental assessment; with only one person at each station, could you push yourself to keep going the whole time?

The Thang
1 – Tire flip from light pole to light pole (timer)
2 – Moroccan Night Clubs with Bricks
3 – Dips (or bonus Crab Dips)
4 – Bench Press with Coupon
5 – Big Boy Situps with Slamball
6 – Halo’s with Rocks
7 – American Hammers with Dumbells
8 – Abyss Merkins / Dry Docks

Round 2
1 – Broken Farmer Carry from sidewalk to trees and back (what makes it broken is two different objects, of different sizes & weights, so your core has to engage) <timer>
2 – Front / Side Flys with Bricks
3 – 21’s with Coupon (7 curls halfway up; 7 curls from halfway to top; 7 curls full extension)
4 – Skullcrushers with Coupon
5 – Slamball Lunge Bucket Brigade
6 – Thrusters with Rocks
7 – Romanian Dead Lifts with Dumbells
8 – Shoulder Taps on Coupons

Round 3
1 – Tire Flip (timer)
2 – Full Extension Brick Hold from the top
3 – Bent Over Rows with Coupon
4 – Lunges Around the World (with coupon, do front, side, & back lunges)
5 – Paint the Alphabet with Slamball (on your back, holding up slamball, hold your feet together; pretend you’re holding a paintbrush between your feet & trace the alphabet)
6 – Military Press with Rock
7 – Tricep Kick Backs with Dumbells
8 – Negatives with Coupon

More important than the workout at Diesel is the playlist. As Chastain & Goodfella figured out, it was a tribute to Neil Peart, the drummer from Rush who passed away from brain cancer last Friday. It appears only Chastain & I could tolerate 45 minutes of Rush, so I dropped in a second theme. Been a tough week at work (culminating in the anger of not being able to attend 2nd F lunch today) so I threw in some passive-aggressive tunes about working for The Man.

Tom Sawyer – Rush
Couple Days Off – Huey Lewis & The News
Limelight – Rush
Takin’ Care of Business – Bachman Turner Overdrive
Driven – Rush
Bang the Drum All Day – Todd Rundgren
Freewill – Rush
Workin’ for a Livin’ – Huey Lewis & The News
Fly by Night – Rush
Working for the Weekend – Loverboy
Spirit of Radio – Rush
Workin’ Day and Night – Michael Jackson
Closer to the Heart – Rush
A Hard Day’s Night – Beatles
Rhythm Method – Rush

If you never understood how a person could be considered the greatest drummer ever, since all they do is just keep the beat, I encourage you to watch this video.
Yes, it’s an 8-minute drum solo. You’ll thank me the next time you see me. This is the final song of the playlist as we were putting all the gear away.


Turnbuckle’s already posted about this on his Facebook page, which has substantially more eyeballs than this will ever get.
The tire flip was a little much today for TB. That’s OK, cause I saw everyone had at least one exercise that was a little too much for them. That’s a good sign of being on the other side of your comfort zone. That’s where progress is made.
It wasn’t that long ago when he would see a similar event as a failure. Now, it’s become a new goal. He’s already learned so many of the things he thought he couldn’t do were simply lies believed for so long.  A switch has flipped for him and I’m excited to see his progress. I know we all are.


Wedding Singer’s Sayonara Saturday, Jan 25, from 3 – 5 PM at Queens South

Plant the seeds & spread the word – Site Q School Saturday Feb 1;
Q School Saturday Feb 8

Hurry up & wipe, Goodfella is on Q at Homecoming; J-Wow at Commitment; Pax are running trails at the WhiteWater Center; still more Pax heading to the Gremlin CSAUP

And check out the Rooster: https://www.f3rockhill.com/2020/01/10/preblast-rooster-iii-the-rooster-crows-again/ I did it 2 years ago & had a blast!

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