Not listed in the PAX list is Point Break – really PB? We expect better of you. (But of course – if he isn't registered on the site – there's a good chance he is not reading this – so my rebuke is falling on deaf ears.)
The Geek put out a humdinger of a shoulder beatdown at Hollywood this week – and since he hasn't posted a backblast – I took a large portion of the workout so that it would be documented and not lost. (Or maybe it was just easier to steal than create).
At 6:58 it felt like the Sweatshop of old – YHC and Grouch were alone on the green. But by the time the chimes struck 7 we were a respectable 10 strong.
Warmorama
?All the usual suspects in cadence: SSH, Windmills, IST, Cotton Pickers, Toy Soldiers
Mosey to the school
The Thang
?An omage to The Geek
We broke into two groups – each group would travel through 5 shoulder stations. Each stop was for 2 minutes with AMRAP.
Station 1 – Mericans
Station 2 – Carolina Dry Docks
Station 3 – Bear Crawl
Station 4 – Dips
Station 5 – Inch Worms – walk out to a plank position and walk back in – rinse and repeat
It seemd like the PAX had a hard time concentrating for two whole minutes. Distractions included, but were not limited to:
– The cub scouts in the parking lot doing the soda/Mentos experimnt – cool
– The Hangover talking to Bunyan
– Bunyan talking to The Hangover
– Shiny objects
To prevent distractions and to encourage focus in Round 2 – we switched to 90 seconds and also switched to legs
Station 1 – Squats
Station 2 – Lunge Walk
Station 3 – Broad Jumps
Station 4 – Alternating Step Ups
Station 5 – People's Chair
Head to the bottom of the hill for a ladder
At the Bottom 20 SSH OYO – at the Top 1 – 8 ct body builder
20 SSH – 2 – 8ct BB
20 SSH – 3 – 8ct BB
20 SSH – 4 – 8ct BB
20 SSH – 5 – 8ct BB
[And suddenly there was no longer any mumble chatter.]
Head to the wall for a diversion before we head for home
Peter Parkers on the wall
Mosey to the green for Mary
LCBs, Touch dem heels, Homer to Marge, Rosalita, Low Flutter, Elbow Plank til the chime
Recover Recover
The Geek-skin
– Always a pleasure to be with this crew. Half a dozen for 2nd F at Summit post workout.
– Thanks to The Geek for the inspiration – he's a beast and a great friend.
– Of all the guys I've met in F3 – The Hangover is one of them. Today the Hangover kept us safe with his lighted, blinking arm band. Running next to him increases safety – as cars can see and hear you coming.
– In COT we lifted up Dipstick from F3 Myrtle Beach. He is currently in a medically induced coma after suffering a brain injury. Pray for him, his family and for all those working to help him heal. Hug your loved ones just a little bit tighter – life can change in an instant.
Humbly,
Holiday