Get Swole

Get Swole

Little mumble chatter regarding p200 and how Ringer stated it was much easier being on a 6 man team vs. 9 man team! At that point we all secretly (& verbally) wanted to hurt him.

Side note: General Q’d and didn’t have access to the site so I’m taking the liberty to fill in some gaps via what he said happened vs. what actually happened.

Warm up
Nice easy mosey to loosen up the legs and get the blood flowing (BH: side note, that half mile “nice easy mosey” was more like a 630-7 minute pace half mile sprint)

The Thang
Merkin set (10 rep, 8 rep, 6 rep x each placement below) (BH: AKA a sick version of mucho-chesto)

• Regular
• Wide-arm
• Diamond
• Stagger right
• Stagger left

Pull-up (10 rep, 8 rep, 6 rep).
Dip-set (10 rep, 8 rep, 6 rep)

Negative (partner):

• Pull-ups(10 rep, 5 reps)
• Merkins (10 rep, 5 reps)
• Dips (10 rep, 5 reps)

Mosey over to dragons back. Weighted squats (5 reps + hill sprints up the dragon) x3. (BH: Weighted meaning “partner” squats. As always Copay was the partner of choice for these, unfortunately for him, he was my partner!)

Finished with a slow mosey and back to COT with a 1 minute forearm plank to tighten up the core.

Moleskin
BH: Needless to say after the this workout, I’m having trouble typing this up. Luckily for me I’m able to rest arms on my desk so all good on that front! As always, lots of things around the regions. Great Q General!

General / Bounty Hunter over and out!