23 pax came to PAINinsula ready to work, some to make a down payment for tacos that would be consumed later in the day. (YHC is planning to put away some tacos, anyway….) Here's what went down:
0500: Pax came pouring into the AO for the #Standard. It was one of the bigger #Standards YHC has seen. For a moment, YHC wondered if GAGA had relocated for the day, but much to YHC's excitement, they were all there for the #Standard and beatdown. Awesome. I think we had 10 pax (Auto, Beetlejuice, Dingo, Egyptian, Free Pass, M16, Outlaw, Smokey, Spreader, and YHC), but sound off if I've missed someone.
0525: Advertised 2.5 mile Standard completed, but Auto complained that we still had 5 minutes to kill. Cobains.
0530: Pax were ready to go. YHC popped the hatch of his car to reveal stacks of bricks. Each pax grabbed 2 and moseyed to the warmup spot on the right side of the Teeter.
WARM-O-RAMA:
- SSH x 25 IC
- Toy Soldier x 15 IC
- Carrot Puller x 15 IC
- Merican x 10 IC
THANG:
Remain in warmup spot for tabata-style workout with bricks:
Three rounds, six exercises per round. All pax perform each exercise AMRAP for 20 seconds (YHC ran a timer), then rest 10 seconds before next exercise. After completing each round, repeato that round, and then all pax take a lap together around the AO before beginning next round.
Round 1
- Jump Squats (with bricks)
- 4-Count Mountain Climber followed by 1 Merican (repeat that sequence, with bricks)
- Curb Dips (with bricks)
- Line Jumps (with bricks)
- Man Maker Mericans (with bricks)
- Mason Twists (with bricks)
Round 2
- Alternating Lunges (with bricks)
- Carolina Dry Docks (with bricks)
- Lateral Arm Raises (with bricks) (pax suggested this be renamed the "Pterodactyl")
- Apolo Ohnos (with bricks)
- Hand Release Mericans (with bricks)
- WWII Situps (with bricks)
Round 3
- Bulgarian Split Squats (with bricks, alternate legs every 5 reps)
- Muhammad Alis (with bricks held overhead)
- Bent Over Tricep Extensions (with bricks)
- Squat to Press (with bricks)
- Shoulder Touch Mericans (with bricks)
- Flutter Kicks with Chest Press (with bricks)
After completing all three rounds, and taking last lap around AO, YHC passed off to Auto, who had requested that YHC reserve a few minutes in order that he might lead the pax in a PT test, as follows:
Partner Up.
- P1 Mericans AMRAP for 2 minutes while P2 counts reps. Flip-flop.
- P1 Situps (hands interlocked behind head) AMRAP for 2 minutes while P2 counts reps. Flip-flop.
Goals were 55 Mericans and 65 Situps – a significant challenge on any given day, but especially at the end of a beatdown, on the day after Murph Monday. TClaps to any pax who were able to hit either of these marks. Serious TClaps to any pax who were able to hit both marks.
Mosey back to YHC's car and replace bricks. No time for Mary. Recover, Recover.
MOLESKIN:
- YHC was humbled and invigorated by the turnout for today's workout. Thanks, guys….you all made me want that much more to deliver a good one for you. Hope you all got what you came for.
- Thanks to Auto for reaching out and horse trading the delivery of several pax to YHC's workout in exchange for 8 minutes at the end of the workout for the PT test. That was a great capper on the workout. Loved seeing all the pax going max effort on it, too. I can personally attest to my partner Bama's having banged out every last Merican and Situp rep he could muster. Great work, brother.
- Great to have Smokey out for his first beatdown of 2018. Think I overheard that several others hadn't been able to get out much recently. Well, it was awesome having you all there today. Hope today is the first of many workouts for everyone in May.
- One thing YHC had intended to do, but ran out of time / forgot to do was solicit the pax to take some Qs at this AO in May. Third Tuesday (May 15) is Horseshoe, but all other Q slots in May are open. Help support Outlaw and this great AO by signing up. For the pax reading this backblast – if you sign up to Q next Tuesday (May 8) and comment below, I'll HC to your workout next week.
- Thanks to my BRR brother Outlaw for allowing me to lead the pax this morning, and for joining for the Standard as well. In other news, Outlaw is hosting F3 book club at his crib this Sunday evening (May 6). YHC will be there. Check Twitter, Slack, or reach out to Outlaw for details. Hope to see some of you there.
- Prayers up for Gnarly Goat's mother and for Turbo's daughter.
- Thanks as always to Auto and Eeyore for the EH in June 2016, for which I'm forever grateful. See you all again soon.
Aye,
TC