7 PAX this morning on a rainy day, we welcomed Upchuck downrange from Birmingham to our gloom. On the pain menu for today was a Thor inspired, IronPaxish beatdown with compound exercises and a run up the stairs in between for a short reprieve of the impending doom.
Conditions: 73 degrees with light to steady rain
PAX: Akbar, Bushwhacker, Einstein, Dark Wing Duck, Fletch, Moby Dick, Upchuck (Birmingham)
Warm Up: SSH, Grass Grabbers, Arm Circles, Self-Love, High Knees, Butt Kicks
Mosey to the rock garden, pick a rock, and roll to the Courthouse
Thang: Pick your rock carefully, do all 5 exercises x 10 reps each, run up the stairs for 15 calf raises, rinse and repeat. 5 rounds = 250 reps
1. Blockee Curl Press
2. Squat Curl Press
3. Alternating Reverse Lunge Curl
4. Curls
5. Standing Shoulder Press
Most of us got 5 rounds in, the rain was welcomed as it cooled us off.
Mary
LBC and Little Manny Crunches x 20 IC
Count, name, and YHC prayed us out with thanks for Upchucks visit and safe travels home, the opportunity for us to do this crazy stuff each week, and the bond that builds because of it. And for people to sign up to Q. Amen!
Announcements
Grundy has the Q Saturday.
H8 on the Southshore: Thursday May 25th at Okwata, 5:30am. See Hawgcycle’s post on slack
Thanks for pushing me guys. SYITG- Akbar
NMM
The original workout is done with dumbbells with a 60s rest in-between sets. Much more manageable than a rock, even cinderblocks would be better. YHC gave the disclaimer to pick your rock carefully, and YHC did not. It was oblong and pointy, which made it hard to hold onto, but added a degree of difficulty. Heaving breathing ensued, with short bits of rest to gain composure.
There are curls in 4 of the exercises, shoulder work in 4 as well. Adding up to almost 40 reps of each per round. We’ll feel that tomorrow
Of course, Whacker overperformed, seemingly breathless, talking the whole time as usual, with comments reminding YHC he had shoulder surgery recently – but didn’t seem to phase him.
Einstein was not far behind, smiling the whole time. It amazes me how resilient and strong these old guys are, and I am officially an old guy too. But they’ve got 10+ years on me – amazing.
