13 PAX worked hard at Fallout today, including "Peach Pit" (WB at 12), not listed above. Perhaps some of the exercises were new to some. But rest assured, this workout was 90% Thievery as usual for YHC! Here's roughly how it went down:
0500: 9 Lives, Landshark, and YHC for a 2.2 mile ish #RunStandard.
0530: Giant truck rolls down the parking lot, guy gets out and starts asking directions. We politely pointed him in the right direction and rolled out 1 minute late.
Mosey to the top of the parking lot, mixing in high knees, butt kickers, long striders, and Quadraphilia. Circle up near the park in the back of the school.
Quick disclaimer by YHC.
Better, more thorough disclaimer given by 9 Lives.
WARM-O-RAMA:
Legs:
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC (Thor cracked the code that these are really cotton pickers)
- Slow Deep Squats x 15 IC
Shoulders: (Entire sequence below stolen from Treadmill at a Myrtle Beach AO)
- Little baby arm circles (LBAC) forward x 15 IC (and keep arms at 90 degrees until told otherwise)
- Overhead claps x 15 IC
- Dirty Bird x 15 IC (downward claps)
- Air presses x 15 IC
- LBAC backwards x 15 IC, arms down
The Mostly Stolen Thang:
- 10 pull-ups followed immediately by 10 knee ups
- Sprint across the basketball courts.
Mosey down to the cinder block pile and grab one each. Circle up at the park at the bottom of the parking lot. We split into 4 groups of: 3, 3, 3, and 4 for some AMRAP exercises.
- Group 1: Farmers carry 2 cinder blocks a distance of roughly 80 yards
- Group 2: Using a hockey stick to hold 2 cinder blocks for bent over rows (stolen from Lawn Dart at Samson)
- Group 3: Tire swing derkins
- Group 4: LBCs
- Lap around the track. (An excuse for scrawny YHC to rest upper body)
- Repeato all 4 exercises above.
The concept of using "farmers carry" as a timer was of course stolen as well, from Jedi's "Bone Mill" at Samson.
Then we returned the blocks, and circled up for:
- Slow deep squats x 25 IC
- Jump Squats x 25 OYO
- Plank, Right Arm Up, Left Arm Up. HOLD for:
- JLOs x 15 IC
Recover, recover.
Moleskin:
- Very cool to see Labon and his 2.0 Skywalker, and Peaches and his 2.0 Peach Pit; all working hard and having fun. Tclaps for finding an extra hour of time to spend with your boys, love it.
- Thank you Landshark and 9 Lives for the run. You were both setting a fast pace and I was merely along for the ride.
- Code Blue, quiet worker as always bud!
- Good to see you again Thor, hope to see you more at Fallout.
- Looking forward to the next beatdowns from Elmers and Snake Eyes; 2 professionals who don't need to steal stuff from other PAX.
- Sponge Bob is hesitant to Q at Excelsior for YHC because he needs to "get in running shape first". Then on the Sprint he flat out dusted everyone. Uh…sign up on the calendar please!
- Lawn Dart, thanks for the hockey sticks and ideas. But more importantly, thanks as always for the EH into this F3 thing bro.
- Thanks T Bone for the opportunity to lead. Heal up bud.
Have a great day gentlemen,
Turnpike