Turn Brothers, Activate!

by | Jul 11, 2019 | Backblasts | 0 comments

9 Pax posted to Fission for a "Turn brothers" co-led beatdown.

0500: Turnpike, Waffle House, and YHC posted for a #BasketballStandard.  With only 3 pax, we couldn't run any 2-on-2, so we played a game of "21" that was eventually shortened to "11" due to time and our poor shooting the unforgiving rims and stifling defense.  After a slow start by all 3 of us, Waffle House took over and put the Turn brothers in their place.  Turnpike would later complain of a sore quad hammy, which YHC would like to believe was the result of a sick Turncoat crossover, but that is just a fantasy.  YHC can't cross anyone over.  Or go left.

0530: Go time.  Instruction was given to pax to follow YHC in a mosey around parking lot.  Pax promptly advised that YHC was exceeding standard mosey speed.  Cobains…..

WARM-O-RAMA:

(Turncoat)

  • SSH x 25 IC
  • Toy Soldier x 10 IC
  • Willie Mays Hayes x 10 IC
  • Merican x 10 IC
  • Mountain Climber x 10 IC

THANG:

(Turncoat)

YHC had pre-agreed with Turnpike to lead off and take care of upper body, with Turnpike taking second half and focusing on lower body.

Mosey to covered picnic table near bus lot, along with four 30# coupons YHC had brought from home.  Partner up.  We had 9 pax, so there was one group of 3.  Each set of partners / each group shares one coupon.

EMOM (Every Minute on the Minute) for 10 minutes, each pax instructed to perform (in any order):

  • Coupon Curls x 10
  • Diamond Mericans x 10
  • Dips x 10

When done, leave coupons and mosey to picnic tables in back of school.

Brief intermission – LBC x 15 IC

"Coyote Ugly" – taken from F3 website:

  • P1 holds P2 legs in wheelbarrow.
  • P2 starts with hands on ground, uses arms to climb up to seat of picnic table, completes one merican, then up to top of table, one merican, back down to seat, one merican, and then back down to ground.  Repeat x 2.
  • Flip-flop.

Hand off to Turnpike.

(Turnpike)

Mosey to wall at back of school.

  • People's Chair 30 sec
  • Right Leg Up (i.e. One-Legged People's Chair) 15 sec
  • Left Leg Up (i.e. One-Legged People's Chair) 15 sec

Mosey back to bus lot in front of school.

"5 x 5":

  • "Best" Broad Jump x 5 OYO
  • Slow Deep Squat x 5 IC
  • Jump Squat x 5 OYO
  • Side Power Lunge x 5 IC
  • Alternating Front Lunge x 5 OYO (each leg)

Repeato 5 x 5.

Mosey to curb near covered picnic table.

  • Calf raises on curb x 20 OYO

Mosey to picnic table area.  Reclaim coupons / re-form partner teams.

  • P1 Coupon Squats x 15 OYO
  • P2 Calf Raises while holding canopy pole x 20 OYO
  • Flip-Flop

Brief intermission – Low Flutter x 25 IC

  • P1 Coupon Squats x 15 OYO
  • P2 Raised Calf Hold –> Lower x 20 OYO while holding canopy pole x 20 OYO
  • Flip-Flop

Mosey lap around bus lot track.  

Repeato above 5 x 5 sequence.

Lunge Walk across bus lot.  Circle-up for Mary:

(Still Turnpike)

  • Fire Hydrant (Left) x 10 IC
  • Jane Fonda (Left) x 10 IC
  • Fire Hydrant (Right) x 10 IC
  • Jane Fonda (Right) x 10 IC
  • Quad Hammy Stretch OYO –> Reach Above Head Stretch + Calf Raises x 10 OYO
  • Elbow Plank 1 min

Recover, recover.

MOLESKINE:

  • Always a pleasure to co-Q with Turnpike.  TP, I tried to capture your half of the workout accurately, but sound off if I've missed anything.
  • Thanks to Waffle for joining us for the #BasketballStandard, and showing us how it is done.  That was fun.  We need to run it again, hopefully with a few more pax next time.
  • YHC was already a sweaty mess by the end of the EMOM portion of the workout.  Diamond merk form was deteriorating as well….. another round or two, and I would've just moved to standard merks.
  • "Willie Mays Hayes" > "Side Power Lunge"   ðŸ™‚
  • Jane Fondas were a surprise struggle for YHC, especially after the Fire Hydrants.
  • Thanks to Macbeth for the anotomical correction re quad / hammy.  We're not professionals!
  • Waffle House and Deep Dish are your Fission Qs the next two weeks, in some order.  After that, the calendar is wide open.  Sign up and support MQ Cousin Eddie…. thanks in advance!
  • Thanks to Cousin Eddie for allowing Turnpike and YHC to lead today.  Thanks to TP for taking us out.  Thanks as always to Auto and Eeyore for the EH in June 2016.

Aye,

TC (and TP)

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