Gypsy, Pheonix (not listed above), Crocks, Pit-Stop, Rooter
5 PAX met in the swampy gloom to have some fun. Gypsy tried his best (and succeeded) to wear out the Q with a balmy Standard run before getting to work. All PAX chose their weapons of choice and we got to work.
WARMORAMA:
We did some moseying around with the usual carioca, butt-kickers, high knees then circled up, standard disclaimer, then into SSH, IST, Toy Soldiers, Spud Tuggers (aka carrot farmers, aka cotton pickers), windmill, slow deep squats, arm circles OYO forward/back, overhead/underhand claps, slow deep ‘Mericans (all IC x10ish). After the PAX were sufficiently warm YHC told them it was time to have some fun. They seemed happy, until YHC echoed the pre-blast disclaimer that ‘“Fun” may include but is not limited to: hard work, sweat, pain and general suck, and is not contractually obligated to include anything that is traditionally thought of as actually being considered “fun”’. With those bases covered, we got to work.
THE THANG:
1) We started with the bells at the upper parking lot. First some rocky-Balboas to get our heart rates up then:
Curls, Shoulder Press, Skull Crushers, Deadlifts (all x8 IC).
Then we put those all together for 8 count burners (dead lift>curl>press>crusher>back to start)
We followed those up with some ‘Mericans then mosyed on down to Pull-up Forest (which brought on some trepidatious mumble chatter from the PAX).
2) Pull-up forest: We did a quick circuit, 3 sets of 3 excercises, dropping the reps by 2 each time:
Pullups x10 OYO, ‘Mericans x10 IC, Squats x10 IC
Pullups x8 OYO, Wide ‘Mericans x8 IC, Wide/Sumo Squats x8 IC (the PUs were supposed to be wide by YHC forgot to instruct the PAX)
Narrow Pullups x6 OYO, Narrow/Diamond Mericans x6 IC, Narrow Squats x6 IC (the narrow squats felt somewhat emasculating and the general consensus is that was a “better on paper” exercise). Once done with our circuits, we emerged from the forest back to the pavement:
3) Back on solid ground we stopped for some more excercises before moving on:
Mohamed Ali (rocky balboas w/ air punches) x15 IC, ‘Mericans x10 IC, Squats x10 IC, curb dips x10 IC, WWII Sit-ups x10 on UP. The start to mosey back to bells. PAX started to celebrate that we didn’t go the long way around…until YHC had us line up to sprint the second half of the leg.
4) Back at the bells we did what people do with bells, move them around in varous ways:
Lawnmowers x10 IC each arm, squats x10 IC, chest press x8 IC>
We put the squats and chest press together for Thrusters x8 IC.
Curls x10 IC, Skull crushers x10 IC, back on the curb for Mohamed Alis x15 IC
Mosey back down to pull up forest(PAX thought they were done there…HAH!) once more into the breach!
5) Back under the cover of the Forest Crock noted that “You guys probably won’t help me to my car from all the way back here will you”, which met general agreement and a “we may roll you down the hill, but that’s about it”. So no where to go but through…
Knee ups x8 OYO, Lunges x5 each leg OYO
Knee ups x6 OYO, Lunges x4 each leg OYO
Bar hang 20 sec, Al-Gore 30 sec
Bar hang 20 sec, Al-Gore 30 sec,
Bar hang 20 sec, Al-Gore 30 sec. Then we escaped the forest for good.
6) Back on pavement we started a very slow mosey back up the hill, which the PAX were just starting to get used to when YHC had us line up for one final sprint down the straight away (+/-50 yds) back to the bells. With time running out, we grabbed the bells and walked over towards the cars for a very brief Mary.
MARY: With only 1 minute for Mary, YHC challenged the PAX to do as many LBC’s they could in 60 seconds. All PAX rose to the occasions (except maybe Gypsy who reported completing 4 LBCs).
MOLESKIN: All in all, it was a great day, and YHC was very grateful for the PAX who showed up and forced me to get some work in. Mumble chatter was moderate to strong at times. YHC took the Q from Firestone on somewhat short notice, then had a workout planned for groups of either 2 or 3, but then a prime number of PAX showed up and instead of tweaking YHC decided to scrap everything and wing it! Hopefully the PAX didn’t notice, and if they did hopefully they didn’t mind.
It was great to see Phoenix out for the first time in about a year (he took some time to train with his daughters), hopefully YHC didn’t scare him away today and we see him again soon!
Crocks’ smell game was strong today, grabbing multiple compliments (pretty much all from Gypsy).
On a scale of one to OMG It’s Swampy, we were feeling quite swampy today. I’m no scientist but I think it was 110% humidity.
Sometimes straightforward is best as PAX noted “Tower Co.” as the erector of the tower (which looked to be the perfect perch for a large bird’s nest which was pretty cool).
Announcements were slim, F3 Dad’s camp in 2 weeks, Christmas Party (which YHC is actually having delayed family Christmas gathering this weekend). No prayer requests.