Sometimes, sequels are great. Terminator 2 was an AWESOME movie, for example, and if you disagree, I will fight you.
Today's sequel…meh…not as good as the original. Here is the #BB from Gypsy's VQ on May 4, 2017:
http://f3lakenorman.com/backblast/misbehaving-in-the-back-of-church
YHC wanted to break away from my usual "KB Swing Heavy" workouts and try something different. But, YHC is not creative so I stole er borrowed material from Gypsy who is. That presents its own issues, most notably Gypsy is a beast and YHC is not. (Related: Brought back my old 25 pound KB…the 35 pound KB would not work today)
Here is roughly what went down, noting below audibles called from Gypsy's VQ.
0500: 2.2 mile Run Standard with Gypsy and YHC. Just like last time, just the 2 of us catching up!
0530: Disclaimer given.
WARM-O-RAMA: (differences from Gypsy's QV noted in strikethrough)
- Slow mosey around the church with high knees, butt kickers and
R&L carioka(1/4 mile) - Side Straddle Hop 25 IC
- Cotton Pickers 15 IC (but YHC called them Soybean farmers)
- Windmills 15 IC
- Mountain Climbers 15 IC
The "This may look very familiar" thing:
Set 1:
- Curls 10 IC
- KB Swings 20 OYO
- Goblet Squats 10 IC
- Sit to Press 20 OYO
- Lunge Walk across parking lot with KB (about 50 ft)
- Merkins 20 OYO
- Lunge Walk back across parking lot with KB held overhead R halfway then L
- 10 Burpies OYO OR 25 LBCs OYO
- 1/2 lap to the front of the church –
no man left behind, pick up the 6(nope, YHC just waited, or maybe I was the 6. Proving once again, Gypsy's Q was better!) - 10 Burpies OYO OR 25 LBCs OYO (do whichever you didn't do the first time)
- 1/2 lap to the back of the church –
pick up the 6Nope, lol.
SET 2:
- Skull Crushers 10 IC
- KB Swings 20 OYO
- High Pulls 10 IC
Deck Squats 10 OYO (Gypsy Squats thanks to DonHo)Hells no. Goblet Squats x 10 IC- Lunge Walk across parking lot with KB
- Merkins 20 OYO
- Lunge Walk back across parking lot with KB pass through the legs
10 Burpies OYO1/2 lap around the church – pick up the 610 Burpies OYO1/2 lap to the back of the church – pick up the 6- Hells no again to all of that. Egregious audible called:
- Roughly 1/2 mile mosey to the end of "The Road to Nowhere". Stopped for:
- Elbow plank x 1 minute
- Al Gore x 1 minute
- Mosey back
SET 3:
Repeat SET 1 (but without all the Burpees and whatnot!)
We returned any borrowed KBs and mosey'd to the front for:
- Lunge walk a ways, then a sprint
- Sideways lunge walk thing a ways (we have a good name for this, sound off below), then a sprint
Mary:
- Elbow plank, audibled to front leaning rest because of the harsh pavement, for 1 minute
- Low Flutters x 25 IC
Recover, recover. According to Strava, we covered 1.7 miles. Most of that was the egregious audible.
Moleskin:
- Praises for successful surgery for Rooter's aunt. She is out of the hospital. Speaking of Rooter, crushed this workout like always.
- Well, YHC tried, lol. Red Rider's dog pooped at precisely 5:29:55…which could have been taken as a sign that this sequel would not be as good as the original. Red Rider did crush the workout regardless.
- Tuck, the new MQ at The Sword, similarly needs someone to pay homage to one of his workouts. Suggest a strong beastly PAX step up and do that!
- Hoodie is everywhere man! Visiting many AOs and posting quite often, wrapping up a strong first month in F3. Aye buddy. You will start to see Qs mention in the Moleskin section: When will your first Q be?
- OMG, Bunyan is fast. Even with a headstart, he dusted me on the sprints. Bunyan has the Q at The Foundry tomorrow, and mentioned no Burpees. Hmm…YHC is skeptical though. Also, Bunyan runs shirtless…
- …unlike Gypsy, who wears what I think were dubbed "Little nipple covers" or something like that which I was asked to leave out of the backbla…er whoops! Strong work today. Great catching up on The Standard. YHC directed any and all BS calls your way because you were the man who had the original idea to do the thing originally…ha! Thanks for letting me lead and for stepping up to be an MQ.
Enjoyed it gents, Turnpike.