“The harder you work, the harder it is to surrender” – Anonymous
Finally, the feeling of winter has returned! One thing about the Uptowner is that it is not in view of any parking lots. Due to this, you can find the Pax gathering around the flag in all sorts of ways: Bogey inspecting the Pontiff pump system, Kim Chi standing and waiting at the flag (maybe he sleeps at the AO the night before to ensure he doesn’t miss a beatdown), Hawg appears out of no where, Tool runs up right on time from the running track…..The possibilities are endless! Our Pax of 8 finally gathered around the flag, so let’s start with the:
DISCLAIMER
The Thang
and we Mosey….wait, we never mosey here….nevermind,,, let’s grab some friends, one large rock (aka Gibraltar) and one small rock (aka Cowbell, because duh). Gibraltar should be of size that you can lift about 8ish times and Cowbell should be of size that you can lift about 20ish times. And no, the Pax did not hold up the real Cowbell like Trump held up Hillary:
Anyway, Pax circled back up and we started with Cowbell in hand.
25x Rock Jacks IC
20x Rock Marches IC
20x Rock High Knees IC
Good warmup, now for the supersets.
Superset 1: Chest x 4 rounds
8x Bench Press (Gibraltar)
12x Merkins (Bodyweight)
Let’s recover with Cowbell.
15x High Shelf (R)
15x High Shelf (L)
Superset 2: Legs x 4 rounds… JV joined us here around round 2
8x Squats (Gibraltar)
12x Jump Squats (Cowbell)
Recover with Cowbell.
20x Kettle Bell Swings
Superset 3: Shoulders x 4 rounds
8x Standing Rock Presses (Gibraltar)
Bear Crawl 15 yds, Jameis Winstons back 15 yds.
Recover with 6MOM:
10x Crunchy Frogs IC (w/ Cowbell)
10x Putins IC (w/ Cowbell)
10x Hip Flexor Curls IC (R)
10x Hip Flexor Curls IC (L)
Superset 4: Legs x 4 rounds
8x Calf Raises (Gibraltar)
5x Single Leg Calf Raises – each side (Gibraltar)
12x Jump Lunges (Cowbell)
Tclaps for Bogey calling out that the Pax needs to work on balance during the single leg calf raises, so we did.
Balance COP:
8x Single Leg Squats (Cowbell) – Right
8x Single Leg Squats (Cowbell) – Left
8x Single Leg Table Tops – Right
8x Single Leg Table Tops – Left
10x Chair-to-Alt Lunge Holds
Drop off friends and circle back up for the COT. Thanks for letting me lead.
Moleskin
RY has the Q tomorrow. Gonna be a good one.
Kim Chi is still perfect in 2017. I believe his total is 23 for 23 as of today. Keep it up man!
