* Also in attendance but not registered on website: Gator Bait.
Since Ditka confirmed that scrawny guys can Q at The Mighty Oak, YHC decided to give it a try. The memories of last week's beat down from Bunyan must have been fresh, because there was a request for limited Burpees. Obliged, with no arm twisting! Here is what we did today:
Mosey around the school, mixing in high knees, butt kickers, long striders, and Quadraphilia.
Quick disclaimer.
WARM-O-RAMA:
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC
- Slow Deep Squats x 15 IC
The Thing:
Partner up. Grab one cinder block per team. Do not put it down unless instructed to do so. We started with 7, but Megaphone had to jet for an early meeting, so we had an even 6.
- Partner 1: Bear crawl to the first basketball hoop
- Partner 2: Walks next to partner 1 doing AMRAP block curls
- Flip flop to next hoop.
- Partner 1: Crab walk to 3rd hoop
- Partner 2: Skull crushers AMRAP
- Flip flop to last hoop.
Zamporini carry blocks to the back corner of the school.
- Partner 1: Shoulder press x 20 OYO
- Partner 2: Balls to the wall
- Flip flop.
Partner wheelbarrow to the pull up bars…still holding the block! Switch half way.
Ok, not all ideas are keepers, but we tried. On a related note: Partner Carry with block was cancelled.
- Partner 1: Pull-ups x 10 OYO
- Partner 2: Low flutter with block x AMRAP
- Flip flop, then repeato.
Back to the wall for:
- Partner 1: People’s chair block curls x 15 IC
- Partner 2: Shoulder Touch Mericans x 15 IC (all in cadence together)
- Flip flop, then repeato.
On the basketball courts:
You can put your blocks down…and bear crawl push them across the basketball courts!
Lunge walk next to your partner, switch pushing block at every hoop.
From the last hoop to the back grass hill, complete a ladder while walking:
- Partner 1: 10 shoulder press
- Partner 2: 9 shoulder press
- Etc to 1.
But wait, partner 2 needs 5 more shoulder presses to get to 30…because you know…OCD and such.
At the hills:
- Partner 1: Block swings AMRAP
- Partner 2: Crawl bear up hill, bear crawl downhill.
- Flip flop and repeato.
Return blocks.
Run a lap around the school to get the heart rate up, stop for 10 picnic table presses on the way, then circle up in the lower parking lot. We did 20 slow deep squats and 20 jump squats before Mary.
MARY
- 1 min Plank, Right Arm Up, Left Arm Up, JLOs x 15 IC. HOLD for:
- Shoulder touch Mericans x 10 IC
- Low flutters x 25 IC
Recover, recover.
Moleskin:
- My understanding is that Onstar and Gator Bait were somewhat of Kotters today. They put their heads down and worked with no complaints.
- Bunyan is a beast. And cleans up nicely! Saw him on the 48x express bus to Charlotte today. Have probably seen him dozens of times actually, but our paths didn't often cross at workouts. Apologies, I do need to get to #TMO more often and others that Bunyan frequents.
- T-claps to Megaphone for running to and from the workout.
- Hasselhoff, great work today partner. Sorry…but…you may see something similar to today's workout next week at #TheFallout.
- Prayers for Ramrod as he sets off on another Heavy tomorrow night in Charlotte. I'd be willing to bet that he'll decide to do the T and L portions as well. Any takers? Bet is a coffee. Ramrod probably worked out at The Thunderdome the night before this…you should go ahead and take Thursday morning off brother!
- Prayers for the families of our heroes lost during Operation Red Wings, 11 years ago this week. We lost 19 of our finest…we MUST NOT forget them.
- Thank you Ditka for the opportunity to lead. Took your advice, we had exactly the right number of PAX for picnic table presses! T-claps to you because, while it was my first time doing that, none of the other PAX gave it a second thought. The beatings must be severe at #TMO on your watch : )
Have a great day gentlemen.