YHC had a few things in mind when he signed up for today. Not realizing it was a holiday when I signed up, I was thankful for the later start. It was odd to have daylight at the Sword. As a result of the later start, the diclaimer was not as detailed since the dark really didn't apply.
Mosey to pull-up bars w/ butt kickers, high knees, karioke R & L
Warmup
Slow Windmill
Split leg Windmill
Dwight Shrutes (TN style)
IST
The Main Event
The afore mentioned Hanging Pull-up Time bomb
2 to a bar, YHC started with 5 pull-ups, and when I got to 1, the next guy began and so on. When you finished your pull-ups, you hung on the bar until we started 4, then 3, 2, 1. It was extremely difficult to hang that long and then start a pull-up from that position. I can't say it was a crowd pleaser but was very difficult and YHC will bring it out again.
Take a lap to shake out the arms
Grab blocks and circle up
Block Webbs 1:4, 2:8, 3:12, 4:16, 5:20 and back down. It was at this point that Frogger joined us from the gym.
Take a lap
Block Swings – 15 OYO
Single Arm block swings R&L 8 each side
Block Deadlifts R&L 5 each side
Block Deadlifts 10 IC
Block core hold (bottom position of a crunchy frog)
Block Mobility Downward Dog, Pigeon L&R
Blocks back
5 Pull-ups OYO
Mosey back to the cars
Moleskine
The Force ran to the workout today which I think is the first time I have seen him run to the AO (you could do this every Monday to start the week- just sayin…)
Diehard EH'ed a guy yesterday along with YHC, and we thought he would show. He didn't or perhaps he did at 5:30. Either way strong effort yesterday and today.
Rocket was not a fan of the 1:4 Block Webb. He prefers the 1:1 version.
Frogger hit the gym and decided to drop in to say hi. As if we would let that happen and not make him join us.
Enron wins the EH award today bringing his friend Owen from Hickory. Nice work sir.
FNG – Owen came down from Hickory and crushed this thing. I look forward to seeing him again and naming him. I have some ideas…
Thanks for coming out and celebrating the holiday with me. Until next time.
UM