YHC was trying to figure out the workout today and came up with the plan while drinking tequila. That should tell you all you need to know about today’s work. It was a big crowd with some late arrivals. 5:30 hit and we were off.
Mosey to the picnic table area for the disclaimer
Warmup
Extra slow WM x 10 IC
Dwight Shrutes x 10 IC
IST x 10 IC
Toy Soldier x 10 IC
The Workout
YHC called an exercise and the PAX have the option to call out 5 more if they want to continue the exercise. All PAX have to call out 5 more at some point during the workout. And, if 2 PAX call 5 more at the same time all have to do 5 burpees. How did that work out? Read on to see…
Exercises:
Squats 10 IC + Ponch calling 5 more, then Bellaire calling 5 more, then BB calling 5 more
Curls 10 IC + Frogger calling 5 more, then Hot Wax calling 5 more, then Amen calling 5 more, then Bob Ross calling 5 more
Overhead Press 5 IC + Toxic calling 5 more, then TF calling 5 more, then TG calling 5 more, then Ponch calling 5 more
Bent over row 5 IC + DH calling 5 more, then TF calling 5 more, then Bellaire calling 5 more, then HW calling 5 more,
Lawmower R 5 IC + Ponch calling 5 more, then DH calling 5 more, then Frontier & TG calling 5 more simultaneously, then Toxic calling 5 more, then all PAX had a penalty and did 5 burpees
Skull Crusher 5 IC + Amen calling 5 more, then Frontier calling 5 more, then LD calling 5 more
Swings 15 + Ponch calling 5 more, then Frogger calling 5 more, then Toxic calling 5 more
Take a break from 5 more and Zamperini or Farmer Carry to the benches
Divide into teams based on KB Weight – 35 lb, 30 lb, and 25 lb at the various benches – 2 PAX at either end of the bench for 25 Press
The other PAX did a core exercise. The first one being the Hallo Hold, which is actually Hollow, but over the sound of the traffic, the PAX heard Hallo, and thus Hallo became the word of the day. When all PAX completed the Presses, switch to 20 Flys, again the remaining PAX did care work. Done with that, and back to the picnic area for 5 more.
On your six for Core & mobility
Situp to chest press 5 IC + TF calling 5 more, then Frogger calling 5 more, then HW calling 5 more, then LD calling 5 more
V-up 5 IC + Ponch calling 5 more, TF calling 5 more, Frontier calling 5 more, BB calling 5 more
Chest press with low flutter 5 IC + TF calling 5 more, then Frogger calling 5 more, then DH calling 5 more, then TG calling 5 more, then Ponch calling 5 more
American Hammer 5 IC + BR calling 5 more, then Toxic calling 5 more, then Bellaire calling 5 more, then TF calling 5 more, then Amen calling 5 more
Mobility Moment Pigeon & Runner Pose & Stretch
Hip Dip each side 15 IC + TF calling 5 more, then Ponch calling 5 more
Recover Recover
Thanks for going along with the plan today, it was a bit unusual but overall worked out well.
Everyone called out 5 more several times, and we only had 1 burpee penalty. Strong work by all:
Ponch did this with a 50 lb police vest on and crushed it, also did a fantastic job taking us out with COT
Bellair is a beast and can kick the butt of guys half his age – that is my goal still out here posting in 17 years
The Force is coming back from injury and was pushing through nearly all exercises, he even did an extra set of presses on the bench when no one was looking. Good luck to Jackson as he graduates and starts his next phase
Die Hard is no longer the war daddy but even when he was could outwork guys half his age – now he’s a HC to QR – strong
Amen is melting away the pounds and getting stronger every day – keep it up brother
Toxic must have read the PB wrong as he thought the workout started at 5:35. At least he tried to catch-up when he finally arrived…
Hot Wax is becoming a Cauldron regular – now you only need the KB, but I hear a b-day is approaching
Frogger was surprisingly quiet today, must have been all the 5 more he called out – good luck with the time laps training tomorrow on East Main
Frontier is the MVP today buying all of us coffee at Lowes Foods. Thank you brother
Blackbeard was a fan of the Hollow (Hallo) hold today, who knew?
Topgun very casually destroyed the workout and called 5 more several times without missing a beat. Also great to see you back out here. Sorry that work is getting in the way now…
Bob Ross is back and crushing it like he never left – beast
Lawn Dart is having his big 50 at Lost Worlds tomorrow – sorry to miss it but doubt my family would forgive me if I missed my daughters graduation from App
That about covers it. Not bad for a fill-in Q. Until next time…
UM