After the mostly unhealthy long holiday weekend YHC was looking for a good beatdown today and as YHC scanned the website calendar and noticed Samson was up for grabs YHC thought, who knows what kind of beatdown YHC needs and deserves better than YHC?!?!? So at 9pm I signed up, 9:30 went to bed, and at 0500 I started planning.
4 pax in addition to the Q emerged in the gloom also in search of a beatdown and YHC hopes they got what they were looking for and YHC hopes they’ll remember it tomorrow…
The pax began with a disclaimer and warmup lap around the church, followed by some ISTs, Moroccan Nightclubs and long snappers. Then it was time to fail…
The idea was stuck to a muscle group doing enough reps and sets til we couldn’t any more – til we failed. And we did.
Triceps went first since we were by the benches and walk. So dips x 20 IC then to the wall for the tall, skinny big thing, back for more dips, back to the wall. Tri’s were burnin so we moseyed the long way up to the blocks, then did a couple sets of skull crushers. Ouch.
Next we’d do 3 sets of pull-ups, followed by sets of chin-ups which of course were followed by curls.
We’d get a long lap in after or before the curls – YHC cannot remember.
As if the upper body wasn’t already on fire, we’d move into the shoulders for a round of pax-pleasers. First regular overhead shoulder presses, then side to side shoulder presses then front to back shoulder presses.
YHC joked about how pull-ups might feel now, to which Snake Eyes replied “We could probably do one”. So the challenge was set – as many perfect form pull-ups until fail. YHC did 2 and felt great about it – the next 1/2 pull-up was downright ugly.
We’d end the nonsense with the back. Lawn mower pulls each arm, Manziers (the BRO, the Bent Over Row) then more lawn mower pulls.
Blocks up and mosey the long way to the black bin, yellow lid. YHC would then whip out my big, long, thick, black… rope to all the pax to use.
In the spirit of pushing til failure, the pax would call the exercise, 10 in cadence then the rest of the pax would continue in cadence while the pax who just called it would move to the rope. This was generally good for about 5 more reps and NO rest. This was worse than YHC though it would be…
At the end of MWAR it was YHCs turn so we did LBCs until the clock struck 6:14, which was around 25 in cadence. Why go the full 45 mins when we could call recover-recover a minute early and fail one last time?!?!?
The failing Moleskine:
A pretty good beatdown for a very last minute plan. There was no weinke today.
From the sound of the pax there had been very little posting or exercise of any kind since Fri or Sat (other than Ping and YHC running the 7.4K Tues but we all know running isn’t a real workout) so the pax we’re all hungry for a beatdown.
Solid failures by all pax this morning, yet very little complaining. Well done, fellas.
‘Hoff needs Qs the next 2 Thursdays as he’ll be on vacation (from his retirement). YHC will also be DR, ATP (across the pond) for a fortnight. Calls us Kotters if you must…