Three idiots brave men tucked themselves into the fart sack on Sunday night to the sound of rain blowing sideways…and still got up (and showed up) for a #Thunderdome beat down. FYI…cooler temps don't necessarily mean lower humidity. Similarly to Mondays sucking, I would like to go on record as saying humidity sucks too.
YHC delivered an ugly yet effective workout that started with cadence miscounts and a few exercise commands that were delivered more like questions than direction. Luckily @blackberry has a good sense of humor and delivered an appropriate level of sarcasm.
Here's how this sh!t went down on a gloomy Monday morning…
Warmarama
- SSH x15 IC
- Cotton Picker x10 IC
- IST x10 IC
- Windmills x10 IC
- Monkey Humpers x10 IC
The Thang
Start in front of GCC
- Merkins x5 IC
- Squats x5 IC
- Dips (on the curb) x5 IC
- Burpee x5 OYO
Jog to back of GCC
- KB squat thrusters x5 IC (very poor cadence I will admit)
- KB Curls x5 IC
- KB Upright row x5 IC
- KB Swings x10 OYO
Jog to front of GCC
- Merkins x10 IC
- Squats x10 IC
- Dips (on the curb) x10 IC
- Burpee x10 OYO
Jog to back of GCC
- KB squat thrusters x10 IC
- KB Curls x10 IC
- KB Upright row x10 IC
- KB Swings x10 OYO
Jog to front of GCC
- Merkins x15 IC
- Squats x15 IC
- Dips (on the curb) x15 IC
- Burpee x15 OYO
Jog to back of GCC
- KB squat thrusters x15 IC
- KB Curls x15 IC
- KB Upright row x15 IC
- KB Swings x15 OYO
Jog to front of GCC
- Merkins x10 IC
- Squats x10 IC
- Dips (on the curb) x10 IC
- Burpee x10 OYO
Jog to back of GCC
- KB squat thrusters x10 IC
- KB Curls x10 IC
- KB Upright row x10 IC
- KB Swings x10 OYO
At this point we put the KBs away and moseyed over to the steep side of the hill behind GCC to honor our injured brother @Jedi with an exercise I named the Jedi Derkin. The #JediDerkin is a Decline Merkin on the steep side of the GCC hill with your feet in the grass and your hands on the pavement. I can’t wait to do these with #Jedi when his wing is all healed up!
- Jedi Derkin x10 IC
Jog to front of GCC
- 5 solid Burpees OYO
Recover, recover
Moleskin
Thank you @Blackberry and @Wax (not on the website yet) for sharing a humid and gloomy Monday morning with me. Next time I promise to get the 4-count cadence right on the KB Thrusters.
@Jedi is in out thoughts for a speedy recovery.
Thanks gentlemen for helping me kick my Monday in the teeth!