This was my first Q where I didn't come into it with a fully defined and detailed workout plan, only a rough outline. And boy did it show.
Well I think most pax (except Rodeo) would agree it went well. Here's how it went down…
Warmarama
- Mosey on back near the pull up bars and grab a block
- 20X SSH IC
- 15X Schrutes IC
- 10X ISS IC
- Arm circles
The Thang
Block Work
- 12X OH Press IC
- 10X Merkins IC
- 12X Curls IC
- 12X Skull Crushers IC
This is where it gets fun…
- Partner Up and mosey to pull up bars
- Partner 1 Zamperini hold the block, Partner 2 Crisp 5X pull ups on my up. Hold your chin above the bar on final rep. SWITCH
- 2 more sets for a total of 15 crisp pull ups
- The intent was that your arms would stay extended above your head the entire time, tiring out the shoulders. Based on the mumble chatter, this proved too easy.
Repeato Block Work listed above, add one leg glute bridge reps 8X IC each leg
Back to the pull up bars. Same as before except hold Al Gore while Zamperini. The mumble chatter started dying down at this point.
Repeato Block Work above except no Merkins
Mosey to the next parking aisle and grab a parking stall. Complete 11s of deconstructed burpees. Like this… Run to opposite stall, 10 Merkins, run back, 1 jump squat. Then 9 Merkins, 2 jump squats, etc.
Back to pull up bars. 10 crisp pull ups OYO while your partner planks. SWITCH.
Totals
- 72X OH Press
- 95X Merkins
- 72X Curls
- 72X Skulls
- 40X Crispy Pull up with some holds
- 55X Jump Squats
- 16X Glute bridge each leg
Around the circle Mary
- The Force 9X IC hip dip each side
- Goodlife 8X burpees
- I think I'm missing one here
- Happy 10X WW2s
- Black Beard JLo 15X IC
- Rodeo 5 seconds of glute bridge
Recover recover
Moleskin
- Super strong work by all. Pull ups are hard, and I saw a ton of effort being put out by all.
- There are curls, high curls, and low curls. "Full curls" don't exist…apparently.
- Blackbeard says dirty things in public.
- Rodeo is the king of grumble chatter.
- You all had a bunch of great workout options and the fartsack option. I'm grateful you chose to sacrifice your morning sleep to spend it with YHC.
- Much gratitude to Carpet Bagger for the Q privilege. Prayers up to him as doctors work to diagnose some irregular cardiovascular findings. Lord, give Carpet Bagger and his family comfort and fortitude. Thank you Lord for giving Carpet Bagger the wisdom and vigilence to get it checked out early.