YHC was the first person in my junior high to defeat Mike Tyson in the NES version of Mike Tyson’s Punchout. This was before we learned about the cheat code that would take you straight to him, or Buster Douglas did it in real life. That was definitely the biggest accomplishment of my life at the time, and may still rank number one. We worked out with Tyson today at #RockCity. We did not go a full “Ten Rounds with Tyson” like the name of the F3 workout supposes. Today we only did three rounds, but that counts as a full match in the Nintendo version.
The Thang
- Mosey to the Rock pile for our Warm-Up
- Warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Good Mornings IC x 15; Squats x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
- Select your rock and Mosey to the Flag Football Field. (Selecting the rock has become the most difficult part of the workout for Yankee.)
- Rock COP: Squat Press IC x 12; Back Rows IC x 12; Curls IC x 12; Toe Raises IC x 40 (The Pax particularly enjoyed that one); Shoulder Shrugs IC x 20; Dead-lift IC x 10;
- Mosey to the Hill
- Hill “Sprints”: Run con roca as fast as you can over the hill and to the fence on the other side. That’s one. Run back con roca. That’s two. Go to 10.
- Mosey over the hill and onto the Soccer/Baseball/Pee-wee Football field.
- 6 MOM: LBC IC x 50; LBT x 50; Flutter Kicks IC x 40; Russian Twist IC x 25; Mosey to the sideline
- Three Rounds with Kid Dynamite – Rocks are placed at midfield. One round consists of running from the end line to midfield and doing said number of reps of said exercise with your rock. Then run sin roca to the opposite end line for 10 burpees. Run back to mid-field for more reps of said exercise with your rock. Finish by sprinting back to the start sin roca.
- Round 1: 15 Shoulder Presses
- Round 2: 10 Rows
- Round 3: 10 Curls
- Mosey back to the Rock Pile. (Hopefully Yankee remember where he dropped his rock.)
- Horse to stables back to the Flag.
Moleskin
Great workout today. YHC was very excited to see 7 strong this morning. T-claps to Roots for squeezing a Metry workout into his new schedule. He was certainly digging deep and pushing us during the workout. Good to have you there brother. T-claps to Mr. Awesome and Rev for pushing the pace today. It’s also always good to see Tundra on a Monday. We will miss him come July.
Shout Out
We gave thanks for our health and the opportunity to come out and get stronger. We lifted up those that are not as fortunate right now, specifically Channel Mullet’s dad and Lo Pair. We prayed for their recovery and God’s comfort and strength through the process.
Announcements
- Wednesday – 5:30 @ The Birdcage w/ Mr. Awesome
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 7:00 @ City Park
- Sunday – Shamrockin Run http://shamrockinrun.com/register Online registration closes 3/10.
