6 pax, including one kotter (Dino), weren't dissuaded by the low temps and decided to meet YHC at The Foundry this morning for a beatdown.
No one ran a Standard this morning, to my knowledge.
0530: Go time. 6 pax (including YHC) mosey to far end of parking lot, not far from an idling police car that was already in the lot when we all rolled in. Circle up. Disclaimer.
WARM-O-RAMA
- SSH x 25 IC
- Qbert rolled in and joined us ~2 mins late.
- IST x 10 IC
- Forward and backward arm circles
- Wide leg stretches left and right, then walk hands out to plank
- Merican x 10 IC
At some point during (I think) our warmup, the police car took off.
THE THANG
Grab blocks and return to parking lot.
EMOM Round 1
YHC pulled out the iPhone and fired up an interval timer app, set to 1 minute x 10. Instructed pax that we would be doing the following exercises every minute on the minute:
- Block curl x 12
- Block squat x 12
- Block OH press x 12
After 10 minutes / rounds, take a lap around parking lot.
EMOM Round 2
Queue up same app for another set – 1 minute x 10 of the following exercises:
- Block skullcrusher x 10
- Alternating lunge on block x 10
- Merican on block x 10
** We audibled last two rounds to 6 reps of each to give arms a rest in advance of next round. However, after completing another lap around parking lot…..
EMOM Round 3
This round never happened because we returned to our blocks to discover that YHC's phone had died. I would later learn that it was not due to battery drain (I actually still had 80%), but rather due to temps. In any event, I could not use the app, and so we group-audibled to a round robin of block exercises, as follows:
- Block chest press x 20 IC (Hoodie)
- Block standing horizontal press x 10 IC (Toxic) <—– Crowd Pleaser!
- Block American Hammer x 10 IC (Dino)
- Low Flutter (no block, hands on stomach "to feel our lack of abs") x 20 IC (Qbert)
- WWII Situp x 15 (Enron)
- Merican x 10 IC (Auto)
- Aaaaaand I just realized that I think I forgot to call one myself at the end. Oops.
Replace blocks. Optional 10 pullups because Auto didn't get enough of them yesterday at Dragon Slayer.
Mosey toward cars, stopping at benches.
- Dips x 10 IC
- Incline Merican x 10 IC
- Dips x 10 IC
One bear crawl trip over "the bridge." YHC thinks this should be a new tradition.
Return to cars and circle up. 90 sec elbow plank while first Dino, and then Enron, and then Qbert, tell the stories of how they got their respective names.
Recover, recover.
MOLESKIN
- Thanks to MQ Bunyan for allowing me to lead the pax this morning. We missed him, but were glad to learn that he was out of town spending time with family.
- Cobains that YHC's phone died before EMOM Round 3, but pax will be pleased to know that they were spared a bunch of burpees as a result.
- Format provided time for some good chatter time, and we continued discussion of the GameStop stock situation that Hoodie, Auto, and I had discussed yesterday at Dragon Slayer.
- Awesome to have Dino back out. He was calling cadence like a pro, too. Tclaps Auto for bringing him out, and hoping to have him out again Monday at Arnie's Army for the much-anticipated PopTart Q.
- Enron is not only Q'ing, but is also taking over the MQ reins from Cherry Bomb at The Sword (also Lake Forest AO) on Monday. Come out and support him!
- Toxic has a whole bunch of painful exercises in his bag of tricks. Last time at YHC's Sword Q it was V-ups with a block, and this time it was a standing horizontal press (someone else called it "Kid Pusher" I think?).
- Seriously, bear crawl over "the bridge" needs to be a new tradition. Thanks to the pax for pointing that out.
- Thanks to War Daddy Toxic for taking us out.
- Thanks as always to Auto and Eeyore for the EH in June 2016. Forever grateful.
Aye!
TC