It was a stifling 95+ degree day. Humidity sat a mere 85%. I.e. It was %I^ing hot. So YHC stole the Q from Honeysuckle Blue and designed a pool workout. As a warning – I let the crew know my diabolical plans for toys and water. And since its BBQ season, I wanted some smoked shoulders and carved cores for poolside and grill time.. here is the story of 7 warriors who smoked shoulders and exercised in the pool.
The Standard
Crocs, Something, Pit Stop and Prison Break foolishly went on a run standard before a vicisous beatdown
Warm O'Rama
Its F3…you should have warmed up before you arrived
The Main Thang
- Tabata around the pool – 1 minute AMRAP with 30 seconds recovery.
- Last minute decisions were made to go barefoot for easy in and out of pool
- Music play list was the Hough Lacrosse Play list with everything from the well known AC/DC to obscure 80's rap
- Here are the exercises:
- Weighted Jump Rope <–its about as awful as you can imagine
- First foray into the pool – shoulder tap plank in the shallow end of the pool
- Crunch with a 25 or 35 lbs plate on your chest
- Using Croc's fireplace – alternate/leg arm with a KB press
- The AB Roller <– an absolute fan
- Second round into the pool – Alternating 10 or 15 lbs single arm snatch
- Standing curls with 35 or 45 lbs weight plate
- 45 lbs plate chest press with low flutter
- Into the pool for round 3 – Put a resistance band around your wrists and perform jump squats with arm raises during squat
- Resistance band lat raises
- Hip presses with 40 or 50 lbs slam ball on hips <– many many complaints
- Sandbag squats with sandbag across shoulders
- *giggle* Dips in the corner of the pool with the 60 lbs ruck on *giggle*
- *giggle* 30 or 35 lbs skull crushers *giggle*
- We made it through 1 full round of the pool and finished after 10 exercises into the second round before closing out with a five minute mobility moment
The Nekked Man Moleskin
- That was fun. A few of the exercises worked. Some of the order of exercises absoutely smoked body parts. What can I say – I had a bad day when drawing up the plan.
- Some of the standard crew was unhappy and complained like more than a Karen at a Target sale.
- Carpetbagger was back and it was great to see him wearing his Seniors Play Time shoes.
- Something ate a weighted rope to the barefoot which could leave a mark
- I really need to clean those 40 and 50 lbs slam balls. They've been defiled in the hip thruster exercises
- Prayers for so many of the ailing pax or those struggling AND for those bringing new lives or pursuing new jobs.
- Prayer thoughts – life is wonderful mix. From every disappointment comes opportunity.
- Here is how Jocko sums it up: https://www.youtube.com/watch?v=IdTMDpizis8