Ecclesiastes 4:9-10
Two are better than one because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!
When YHC woke up to rain, wind and 40-degree weather, I was hoping that no one would show up at my scheduled Uptowner Q. As I pulled up into the parking area, no one was in sight, no flag was visible and I was about to pull away but I had to make a visible sweep of the AO to make sure no one was there. As I approached the traditional location, I saw a faint lone figure standing in the rain. It was Hawgcycle! He didn’t want to come out either but we made the best of it. We grabbed our big rocks and headed over to the picnic shelter by the dog park.
WARMUP
30 x SSH IC, 25 Copperhead Squats, 20 x Mountain climbers IC, 20 Arm Circles / 10 front and 10 back
THE THANG
Lieutenant Dan Burpees – One burpee with rock followed by an overhead shoulder press with the rock then lunge forward 4 steps. Two burpees with rock with an overhead shoulder press with the rock after each burpee then lunge forward 4 steps. Three burpees with rock with an overhead shoulder press with the rock after each burpee then lunge forward 4 steps and proceed all the way up to 10.
Legs – 30 Coppperhead Squats with rock, 10 x IC Straight leg deadlift with rock and some other leg exercises but I’ve forgotten them after a week delay in writing this back blast.
Core Cliffhanger (Triple Shift Special) – We’ll I finally got around to using the picnic table to focus on the extension of the core (i.e. low back exercises) while making it a partner exercise. PAX one is lying face down on a picnic table with his torso and core off the table and only his hip and legs are on the table. PAX 2 is lying on his back at the other end of the picnic table and will hold PAX one’s legs so they don’t fall off the table and his legs are holding 6 inches off the picnic table. PAX one performs a set number of back extensions with his arms folded at the chest and PAX two can either hold their legs up 6 inches, do a flutter kick, Hello Dolly, Rosalitas, you get the idea.
We perform the Core Cliffhanger and did 10 back extensions then flapjacked, 15 back extensions, and closed it out with another 15 back extensions.
Time is running out and the weather sucks. Finish off with 50 merkins.
COT
Countoff, Namerama, and prayers of thankfulness to God and thankfulness to my F3 brother who held me accountable that day and always keeps pushing me to be my best!
