16 Hard chargers at Hollywood on a cold day. YHC wasn't sure what was allowed and where, but the PAX kept us in line. Here is their story:
0500: Mr. Holland and YHC for a slowsey. Conditions are still icy. Mr. Holland was kind enough to show YHC where the cinder blocks are, which is a better location than the rocks so we used them.
0530: Disclaimer given. Mosey towards the stores on the right side of the theater including: high knees, butt kickers, and exaggerated long striders.
WARM-O-RAMA:
-
Happy Jacks (SSH x 5 IC, followed by 2 jump squats OYO) x 5
The “try to hit some lesser used muscle groups” thing:
- Calf declines (raise up on both calves, then slowly drop on one side only) left x 10 OYO
- Calf declines right x 10 OYO
- Glute raises for 10 count x 5
- Glute raise left leg only 5 seconds x 5 OYO
- Glute raise right leg only 5 seconds x 5 OYO
Mosey to the Chipotle parking lot. Everyone grabbed 1 cinder block and partnered up for:
- Partner 1: Bent over block rows x 25 OYO while Partner 2 planks.
- Flip flop and repeato until each team did 200. (4 sets each)
- Recovery mosey / sprints (80% / 85%)
- Leg throw downs in sets of 25 until each team did 150. (3 sets each)
Then everyone:
- Jump over your block x 25 OYO
- Block front shoulder press x 10 IC
- Block curls x 10 IC
- Block incline Mericans x 10 IC
- Bent over rock rows AMRAP x 1 minute
- Zamporini hold as long as possible
Put blocks away. Mosey to a covered parking area for:
- “The Protractor”: Holds at 30, 60, 90 (BTTW), 60, and 30 degrees. About 10 seconds ish at each.
- People's Chair with air presses x 10 IC
Mosey to the theater for Mary.
Mary:
- Sideways plank walk along the oval in front of the movie theater.
- Low Flutters x 25 IC
- LBCs x 25 IC
- Crunchy Frog x 10 IC
- Man maker elbow plank x 10 IC
Mosey to the cars. Hold the "Al Gore" while counting off.
Recover, recover. We covered somewhere between 1.0 and 1.5 miles I think. Cobains, forgot to turn my Garmin off until the 2nd or 3rd light on 73 so I don't have an exact distance. *shrug*
Moleskin:
- Omega and Yosemite claim we may have left before 0530. Cobains that we didn't warm up at the gather area. Glad you found us.
- Yosemite and Landline would still be holding their cinder blocks overhead if YHC didn't call it after ~2 minutes. #Beasts
- So many respects (Riverboat, Turbo, Hasselhoff, and Deep Dish) and "near respects" (Spreader, Metallica, and Ninja Turtle all 49). Inspiring to see all these guys just crush it today.
- And we had 2 "hates" in Dingo and Bouncey House but we don't actually hate them because their mumblechatter was on point. During one of the Sprints, Dingo: "Don't look back, but we're here I assure you". And during partner stuff they wondered if it was too late to change partners, lol. Dingo has the Q next week at Hollywood, FYI.
- Hasselhoff and Hat Trick partnered up and by their conversation it sounded like the first time they met. That can't be correct? Nice work.
- Our lone "hate hate" was Mr. Holland who asked YHC not to mention it was he who showed me where the blocks were…oh sorry. Appreciate the 2nd F today and partnering with me on the exercises.
- Always good to catch up with my #GRH006 battle buddy Tuffy. Strong work today my dude.
- Appreciate the opportunity to lead Deep Dish. Apologies had to cancel a few weeks back. Great crew here. Reminder that the Hollywood calendar is open for December 26.
Always a pleasure to lace them up with the men of F3.
Turnpike