YHC took the Q from Tweeter who is still laid up with a back injury (praying for a quick recovery) and wanted to do something a little different and relatively non-mobile. YHC is still recovering from the D2D from last weekend and to be totally honest, the idea of running the hills around Fury wasn’t sounding too appetizing. So, YHC planned a workout that could be done either in the grassy area near the pull-up bars or under the cover of gazebo if the forecasted monsoon hit us. But, much like Wednesday, the weatherman was incorrect and not a drop was to be felt by the 10 PAX who posted this morning at Fury.
Disclaimer was given and no warm-up. Let’s mosey to the pull-up bars.
3 sets of 10 reps each of pull-ups, dips, Sumo squats, and burpees. After completing work, abs to the 6.
Partner up with each PAX grabbing a coupon and move over to the grassy area next to the pull-up bars.
Concept was that two exercises would be paired together. PAX 1 would do 25 reps of exercise 1 while PAX 2 does abs of his choice. They would flip-flop after PAX 1 finished the exercise. After both PAX finished the exercise, they would do 25 reps of exercise 2 of the pair but during this set, the PAX not doing the exercise did merkins. After both PAX finished exercise 2, they returned to exercise 1 for 20 reps. This was rinsed and repeated until 5 reps of both exercises were done. Earlier finishers did calf raises on their block by the fence.
Exercise Pairings
Group 1 – Thrusters and double coupon shrugs
Group 2 – KB Swings and walking lunges with coupons counting the easy way
Group 3 – Manmakers and Curls to OH press (this set we started at 15 reps for the sake of time)
Blocks were returned and we circled up for 25 seconds of each of the following plank variations: high plank, low plank, right arm up, left arm up, right leg up, left leg up.
By this time, YHC was sufficiently smoked and I hope the rest of the PAX were too and recover was called.
COT
Announcements
-REDFriday tomorrow. Southern Belle has the Q.
-Armed Forces PT test on March 6th at YMCA.
Prayer Requests
-Bandwagon and Mac-n-Cheese as they continue to recover from surgery.
Piddlers oldest 2.0 who was having eye surgery today in Greenville.
NMS
-YHC has to be honest here, for some reason, YHC almost splashed merlot in the middle of the KB Swings. Not sure why, but it almost got ugly really quick. The manmaker-merkin combo was no joke. YHC is sure to feel those tomorrow. YHC almost audibled and went for a mosey at this point, but it was more fun to get these in. As some wise men have said, we don’t get up at 4:30 in the morning to waste our time.
-YHC must admit that the ground was a little moist for ab work but it was better than being in the gazebo and once you get wet, it’s not so bad.
-The work rate was great this morning by all men. YHC enjoys the push every morning in the gloom.
-YHC shared Romans 8:39, “neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
Until next time,
BenGay