YHC pulled into the parking lot to find Patches from Lancaster, PA revisiting our beautiful city for his work. Surf n Turf brought his jump ropes so it was perfect conditions for some triple checks.
COP – various warm up exercises
Triple Checks – few rounds of triple checks with the jump ropes/mosey around parking lot as the timer. P1 and P2 rotated various kb exercises.
Numbers, names, Patches took us out. It is always nice to see visitors come back to our AO and post.
7 HIMs answered Heist’s prayer and came out to Woodshed this morning. This motley crew was the target audience for a Centrum Silver commercial but came out with a fervor YHC hasn’t seen before. 5:30, let’s mosey.
Mumble chatter highlights:
MPG we get with our vehicles – Tesla placed first, Nancy’s Armada a close second
Nancy got lost on the way to Woodshed today, I believe everyone else from Harper’s Mill got lost too except Murr
Where’s Rudy? The one pax member everyone seems to keep an eye for, a fan favorite for sure
The lack of drainage in some parts of the AO
10 means 10, not 7
The THING – Pyramids
Start with one exercise, build up to 5 and back down to 1 – run uphill between each set
Round 1: Block Squats / Block Calf Raises / Block Deadlifts / Toe Taps / Step Ups
Round 2: Merkins / Dry Docks / Block Curls / Block Crushers / Bench Dips
Round 3: Mtn Climbers / Plank Jacks / Shoulder Taps / Freddie Mercury / Donkey Clappers
Nancy complained that he wasn’t getting his money’s worth but had to be reminded that our creedo is to Leave No Man Behind as we were waiting for the 6 to grab his sweatshirt. Round of fire to close us out.
Great work today!
Prayers for those impacted by Hurricane Melissa and that they get the support they need
A magic 8-ball PAX assembled at First Watch for a departure from recent Qs. Here is how it went down:
The PAX was not happy with the altered beast. It was a departure from the mumble-chatter of Honeydo visiting a European nude beach and Broga. The 6th leg had to be mercifully amputated due to time.
Prayers up for Kubota as he cares for his mother. The Lord is with you brother, and the PAX will keep you in prayer.
God is good all of the time!
Attila
SIXTEEN HIMs were not deterred by the cold and rainy forecast, choosing instead to jump aboard the NTB beatdown bus. The following is based on real events:
Hot Start – 1 burpee in honor of baby Zoe’s first birthday today. Then off for a mosey to the soccer fields. Stopped at the bridge to pay the toll despite Snuff’s protest.
Warmarama
COP #1 – Kilo-Dora
COP #2 – Jack Webb (Ab Edition)
IP run back to the flag where we spent the few remaining minutes with half a round of license plate roulette. Kudos to snip for the surprise 17 burpees at the end.
COT
YHC was flying solo this morning, but got in some needed Pull Ups.
EMOM Pull-ups, Dips, and Jerkins, changing grips, and doing some negatives.
To quote noted literary icon Snoopy: “It was a dark and stormy [morning].” But the less than ideal weather didn’t scare away 6 men from getting after a kettle bell workout at The Old Hundred.
The Workout: After a brief mosey and some warmups in the parking lot we hit the bus lot for the main event – Elevens. At the start we engaged a compound move consisting of a deadlifts, squats, and upright rows in a single motion; at the other end we performed the humble merkin. After completing the Eleven we returned to the parking lot and split our time alternating between exercises called out by the Pax and lunging between parking spaces. Safe to say, the exercises were varied and involved dumbbells. Ended with a ring of fire.
COT: Check slack for announcements regarding Chili and dancing. Prayers for Hermie’s wife and Jamaica.
This was my first time leading a kettlebell Q, and I picked it up with less than 12 hours notice. Thank you for enduring the chilly morning and my half baked workout. Its an honor to learn from you fine gentlemen everyday!
It was a cool, damp morning in the gloom in the Bermuda Triangle. The chance of rain managed to keep the soft commits in the fart sack, but there were 2 PAX that knew that it doesn’t rain in The Bermuda Triangle.
The clock struck 530, and the PAX were off for a mosey around Ecoff Elementary, about a half mile, then into the standard warmarama complete with Nancy Kerrigan’s, Ukrainian Soldiers, Imperial Walkers, Merkins, and LBCs.
1st COP Merkin Burnout Four Corners Prostitute Style
12 Merkins at each corner (Or to Failure)
1st corner Standard Merkins
2nd corner Wide Merkins
3rd corner Ranger Merkins
4th corner Diamond Merkins
Wow! That’s a lot of Merkins, even only doing a max of 12 reps per set. Ends up being 16 sets.
2nd COP Legs Galore Standard Four Corners
1st corner Goblet Squats with Cindy
2nd corner 10 Bulgarian Split Squats per leg
3rd corner 30 double count Lunges
4th corner 40 Jump Squats
3rd COP Mini AbCathlon Four Corners Prostitute Style
1st corner 10 V Ups
2nd corner 20 LBCs
3rd corner 30 Penguins
4th corner 40 Plank Jacks (They’re done in Plank, so they’re an Ab exercise, right?)
The Four Corners might just be YHC’s favorite COP, especially Prostitute Style!
Great to have Doolittle there working shoulder to shoulder with YHC.
Lots to Pray for!
SYITG
In solidarity with YHC’s 2.0, who posted at Heartbreak this morning, YHC posted at Terminus in Atlanta. Another Proud Dad day!
TBR works at Chik fil a and had visited VCU’s location recently. He was very impressed with RVA, including the trail system. YHC hopes he posts next time!
13 Heartbreakers showed up to either see if Gomer was going to set a record for the fewest steps in a workout (alas not today) -or- how many APDs were practiced last night (YHC worked hip rotations after). According to the shadow Krav Maga fighter that Gomer scared off (he said he’s coming tomorrow), this is what went down more or less.
Gitty up start: 8 Burpees. Mosey to the first circle for the CoP. Welcome. Mission. Disclaimer.
All IC: 52 Mountain Climbers, 10 Don Quixote, 10 Helicopters, 10 Turn n Bounce
Arms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up, Hands down, 10 Overhead Claps, 10 Raise the Roof, 10 Seal Claps. 10 Mercans, 10 Diamond Mercans, 10 wide arm Mercans fingers out, 5 regular Mercans with fingers pointing at each other, 5 Ranger Mercans, 10 Shazam(r). Short Mosey around the track to showcase area.
Abs: 25 WW2, 10 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Legs Straight, 10 Legs up LBC, 10 Regular LBC. Stretch the trunk. 10 Flutter Kicks, 10 Hello Dolly, Superman, 10 Albatross Flaps, 10 APD, 10 Tuscaloosa Trailer Park Twisters(r).
Legs: 10 Sumo Squats, 10 Monkey Humpers, 10 Gorilla Humpers. 30min in – time to Mosey to jerkin cage.
Pair up. 8×24 Jerkins. 3x of 20 dips + squats. Bear Crawl across the field. Crawl bear up the small hill. Mosey BTTVF. Flutter Kicks for Mary.
Attila took us out. Prayers for those seeking jobs, working through challenges, health for PAX and family members.
NMS – Whitesnake was out so YHC had to jump on a Q. YHC was especially motivated by Gold Digger counting the “right way”. This workout is a lot on chest and shoulders but we need more as we age to over power the Dad belly.
Thanks for letting me lead!
Get some!
Somewhere along the line this BB was deleted. Recreating for continuity. Happened before School of Rock.