YHC has been posting at workouts for almost 2 years, and the one workout that was on my Bucket List is now marked as completed. With the BRR a thing of the past, I thought it was time to put the muscle back on.
This is how it went down……
30 pax joined me on this fine Monday morning to do a little upper body. 6 guys showed for the #standard. 2nd post for FNG-1 Jay Goldstein – now Sensei. Magnificent was also in attendance(get signed up).
Mosey to the bridge and circle up(disclaimer before leaving parking lot)
WARM-O-RAMA:
- SSH x 25 IC
- IST x 15 IC
- Cotton Pickers x 15 IC
- Mericans x 10 IC
THE THANG:
- Bridge bear crawl
- People's Chair w/ Air presses x 20 IC
Mosey back to the parking lot and partner up. Partner 1 retrives the blocks while Partner 2 planks until his return.
DORA: 100 Alternating Arm Mericans, 200 Curls, 300 200 Block Squats( audible needed)
- P1- Alternating Arm Mericans(AMRAP)
- P2- Down around the tree and back
Flip Flop til 100 completed
- P1- Curls(AMRAP)
- P2- Down around the tree and back
?Flip Flop til 200 completed
- P1 – 200 Squats
- Down around the tree and back
Flip Flop til 200 completed
Plank it out til everyone finished
Mosey to Pull-up bars(blocks coming along)/ keep your partner
- P1- 10 pull ups
- P2 – 10 Blockees
Flip flop
The Geek with the 10 count(little too fast though)
Repeato
Partner 2 returns the blocks while Partner 1 returns to the parking lot for MARY
MARY:
- Low Flutters x 15 IC (Eeyore)
- Homer to Marge w/ Low Dollies x 15 IC (DonHo)
- Mericans x 15 IC (Auto)
- Mason Twist x 15 IC (Turncoat)
- Crunchy Frog x 15 IC (Stromboli)
- Boxcutter x 15 IC (Binary)
- Elbow Plank 30 seconds (Eeyore)
RECOVER, RECOVER
MOLESKIN:
I appreciate all the PAX that showed up today to support me for my first go-around at Arnies.
I want to thank Auto for the opportunity to lead such a great group of guys. This is still my favorite AO, and not to mention the closest to my house( I usually have trouble gettting out of bed in time, so it helps)
Thanks to my BCC brothers for always pushing me and supporting me when needed
Thanks goes out to Jimmy O for taking us out today, and I filled honored to have Q'd his first trip to Arnies…..hope you enjoyed it.
Many thanks goes out to Magnus for picking me up and bring me to my 1st workout almost 2 years ago. F3 has been a blessing to me. Also have to thank Auto again for staying on me and asking me when my 1st post is going to take place.
Soprano had the quote of the day when we were doing blockees and pull ups when he said, "These 2 don't work well together" . I totally agree with you brother.
Enjoyed it ya'll
– E