17 PAX met YHC on a somewhat cool Saturday morning to sharpen some iron and take another step toward becoming the best version of themselves. After a hearty, 8.5-mile pre-beatdown ruck with along with Woz, Hee Haw, and D2, things went down something like this….
DISCLAIMER
WARM UP
10x, IC, Jeff Imperial Squat Walkers
10x, IC, LBACF from Low Lunge
10x, IC, LBACR from Low Lunge (opposite leg)
10x, IC, Windmills
10x, IC, Weed Pickers
10x, IC, Pigeon with Quad Stretch (each side)
THE THANG
We did a series of the following exercises in couples with the Burpee as the common thread. The Burpee is a man about town, a lothario, a serial player incapable of monogamy. On just this day alone, we saw him with no less than ten different dates on his arm.
The following couplets were performed OYO. After each couplet, hold a deep squat while waiting on the 6:
10 Burpees
10 Flutter Kicks (each side)
10 Burpees
10 Plank Jacks
(Loosen up the back with a 3-Part Cobra)
10 Burpees
10 Rosalitas
10 Burpees
10 Mountain Climbers (per leg)
(Stretch out the hammies with a Triangle Pose on each side)
10 Burpees
10 Dollies
10 Burpees
10 American Hammers (per side)
(Wring the toxins out with a Seated Twist on each side)
10 Burpees
10 Viagras
10 Burpees
10 Freddie Mercuries (per side)
(Harden those glutes with two rounds of the Bridge)
10 Burpees
10 Michael Phelpses (per side)
10 Burpees
10 Windshield Wipers
After this, we partnered up for a torching round of Lazy Dora…the “lazy” part of that meaning that one partner holds a pose (instead of running) while the other partner works. Y’all know that YHC is not one for large amounts of running, so, on paper, this seemed like a great way to finish out. As Mrs. Howell pointed out, though, (while YHC was sucking air in the weakest possible iteration of the People’s Chair, no less), running is a nice way to give the muscles you’re working a break rather than keeping them engaged isometrically. So, you live and you learn. And, through the process of living and learning, you often have to embrace the suck…and embrace it we did.
The Lazy Dora consisted of:
100 – Diamond Merkins (10 ea while partner holds Superman, then rotate)
200 – LBCs (20 ea while partner holds 6 Inches, then rotate)
300 – Prisoner Squats (30 ea while partner holds the People’s Chair, then rotate)
After all of this, and as my quads were totally numb, we cooled down with a few yoga poses like the Supine Pigeon, Cat/Cow, and Gate Pose w/ Torso Stretch. Looking back, maybe we should have done 200 Squats and 300 LBCs, but, as I mentioned, we live, we learn, and we embrace the suck.
Announcements:
Manna House coming up soon. Plan to help out if you’re around.
Still need some manpower for the Irma Warriors if you have some time to spare.
Prayer Requests:
Hurricane victims
Earthquake victims
Mrs. Howell’s friend, Sophie
The family of Dr. Norvell
Super Sally’s wife
Named one new FNG (Hammerhead’s dad). Welcome Gizzard! Respect!
F3 St. Simons 