More on the title later. When YHC signed up to Q, there was a different plan in mind but due to the forecast, that one will be tabled until another day. YHC realized during a Saturday morning BC a couple of weeks ago that grip strength was not up to par and that preparation needed to begin now for the Spartan in August and today was the start of that preparation. Also, YHC hadn’t done a lot of pull-ups lately and was in the mood to do so. YHC hopes the other PAX were too.
Disclaimer was given at 5:15 under a slight mist and unseasonably warm conditions.
Warm-Up
SSH x 20
Grass cutters x 8 (10 were planned but we were interrupted by Pusher as he drove through the warm-up running a few minutes late.)
Copperhead squats x 10 (YHC mistakenly called them cobra squats at first)
PAX counted off and partnered up for the work to come. (At this point, Pusher left because he wasn’t wearing the right clothes and didn’t want to get his new car messy and departed for the fountain.) PAX 1 went to the pull-up bars and completed 10 pull-ups while PAX 2 went and secured a coupon. PAX 2 brought the coupon to the pull-up bar and handed off to PAX 1 who then brought it to the gazebo. PAX 2 completed 10 pull-ups and moseyed to gazebo. PAX planked in the gazebo until the 6.
The Thang
There are 3 sets of exercises. Between each exercise, the PAX will mosey to the pull-up bar and complete the prescribed number of pull-ups. While that PAX is completing that, his partner will be in the gazebo completing the prescribed exercise until he returns. When he returns they will flip-flop. The group moves to the next exercise in the set after each PAX completed the pull-ups and the exercise. Each mosey to the pull-up bar causes a reduction by 1 the number of pull-ups.
Set 1 – 9, 8, 7 pull-ups
Plank drags and 9 pull-ups
Step-ups with the block in a rifle carry position and 8 pull-ups
Chest press and 7 pull-ups
Teams that finished early planked until the 6 was in.
Ab work together
20 flutter kicks IC
20 LBC/s IC
Set 2 – 6, 5, 4 pull-ups
KB swings and 6 pull-ups
Bench lunge with right leg on bench with block in rifle carry position and 5 pull-ups
Bench lunge with left leg on bench with block in rifle carry position and 4 pull-ups
Teams that finished early planked until the 6 was in.
Ab work together
20 flutter kicks IC
20 Whirly Boys IC
Set 3 – 3, 2, 1 pull-ups
Biceps curls and 3 pull-ups
Triceps Extensions and 2 pull-ups
Calf Raises and 1 pull-up
Teams that finished early planked until the 6 was in.
We had about 5 minutes left so we moseyed to the bathroom for 2 sets of 30 second wall sits, 30 American Hammers, and 30 Monkey Humpers. Recover was called, blocks were returned, and COT time happened.
Annoucements
QSource starts Sunday at 7:05 at Starbucks
New Year’s Day convergence at Epicenter at 7:00 with Hulk on the Q.
Sign-up for run to support Baby Gabe on January 26th.
NMS
-It was a great workout and the effort level was strong by all PAX.
-When YHC interrupted a brief marital spat between Polly and Judge Hairy upon arrival but by the end of the workout, they had worked things out.
-There was some high quality mumblechatter from both Polly and 2C that can’t be repeated here but just proves that you need to post to be entertained.
-During COT, Polly said that EncinoMan had a big announcement to make and it was obvious that we weren’t leaving until he did so. After much pressure from Polly, EncinoMan succumbed to the pressure and agreed to be on his Dam to Dam relay team. It was high school peer pressure at its finest.
-YHC shared Ephesians 1:17-23. It is a great reminder that He has everything under his control and that his forgiveness is never-ending. A great reminder as YHC reflects back on the past year and how despite my shortcomings, He still loves me and died on the cross for me. It is also a challenge to live this year better as a Christ follower, husband, and father.
Until next time,
BenGay