18 PAX at Hollywood answered the call for a #PB which promised a "Horror Show". Not sure if it lived up to that hype…in fact it seems we landed on a nice, reasonable workout, with no BS calls. Or something like that. Here's roughly what went down:
0530: Mosey around the parking lot towards the rock pile, mixing in high knees, butt kickers, and Quadraphilia.
Quick disclaimer.
WARMORAMA:
Legs:
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC
- Slow Deep Squats x 15 IC
Shoulders:
- Little baby arm circles (LBAC) forward x 15 IC (and keep arms at 90 degrees until told otherwise)
- Overhead claps x 15 IC
- Dirty Bird x 15 IC (downward claps)
- Air presses x 15 IC
- LBAC backwards x 15 IC, arms down
Core:
- Sideways plank walk down hill
- Stay in plank while instructions are given
The Thang:
Grab a buddy. And a traveling rock. Head back up the hill onto concrete black-top.
Partner 1:
- Burpees from hell x 10 OYO (stolen from a Denver backblast)
- Drop to ‘merkin position and perform one push-up
- While still in plank, perform a 4-count Mountain Climber
- Jump forward into standing position, pick up your rock on the way up
- Perform one squat with your rock
- Perform one overhead press with your rock
- Put your rock down
- Rinse, lather, repeat as necessary
- Then Zamporini carry your rock until you catch…
Partner 2:
- Bear crawl, 40 yards ish?, and plank while waiting for Partner 1.
- Flip flop. Partner 1 bear crawls to the main street in Birkdale by the movie theater
- Plank it out when Partner 2 catches Partner 1.
Partner 1:
- Slow and deep rock squats x 15 OYO
- Then Zamporini carry your rock until you catch…
Partner 2:
- Crab walk, 30 yards ish?, and plank while waiting for Partner 1.
- Flip flop. Partner 1 crab walks a similar distance.
- Plank it out when Partner 2 catches Partner 1.
Reverse direction:
- Partner wheelbarrow carry with rock in hand
- Switch as often as needed, all the way back to where we started the bear crawls. Audible!: Stop about 20 yards short because of a puddle. You're welcome PAX!
Partner 1:
-
Rock curls x AMRAP
Partner 2:
-
Sprint the entire distance traversed above, and back
Flip flop.
Partner 1:
-
Slow and deep rock squats x 15 OYO
Partner 2:
-
Jump squats x 20 OYO
Flip flop and repeato.
Everyone sprints the distance traversed above, again, to get the heart rates up.
Mary:
- Elbow plank x 30 seconds. Right arm up, then right arm on hips for hip dips x 10 IC.
- Elbow plank x 30 seconds. Left arm up, then left arm on hips for hip dips x 10 IC.
- Elbow plank x 30 seconds. JLOs x 10 IC.
Recover, recover. We covered 1.40 miles according to my Garmin watch.
Moleskin:
- Couple of links regarding #OperationSweetTooth which are relevant. Here is a link from several weeks back with more information: http://www.f3isotope.com/content/update-on-operation-sweet-tooth-october-9th-2016. On that link you will find more information about what gifts are acceptable to donate. We will look to collect the donations at the holiday party. If you can't make that, don't worry, we'll find a way to distribute your gifts. Thank you for your consideration. Here is another link on the main F3 website, with more info: http://f3nation.com/2016/11/06/operation-sweet-tooth-time-to-make-an-impact/
- Both links above are essential reads. At the risk of repeating myself from COT, there are multiple F3 regions participating in #OST, with dozens of donated items already. ISOTOPE SHOULD NOT FINISH SECOND TO ANY OTHER REGION.
- YHC's first 2 Hollywood posts featured epic beatings from Toxic and Soprano. We did horrible and hard stuff on one of the parking ramps. In putting this workout together, I decided to avoid that horrifying ramp. The PAX are thankful I'm sure.
- Speaking of Soprano, he is a beast. There are pros and cons to partnering up with him. On one hand, he tends to finish close to first in everything. On the other hand, I really have no idea if that was a "reasonable" distance to partner wheel barrow carry, for example. There may have been a rock or two falling on a foot or two…sound off below!
- Bouncehouse (WB) traded Navy stories with Gnarly Goat. Thank you for your service gentlemen.
- Oyster was WD and looking strong today.
- Wingman and YHC for a ~2.1 mile run standard. Looking strong buddy, great to see you back out there.
- Holiday, thank you for the opportunity to lead. You run a tight ship, believe I had to sign up 9 weeks ago to get on the Hollywood calendar. To the Hollywood regulars…this is a great crew and I hope to be back more often.
Always an honor to lace them up with you gentlemen.
Turnpike