Muscle failure (and a shower)

Muscle failure (and a shower)

9 pax assembled for their weekly muscle-building beatdown, with some questions in mind:

• Am I in the right place?
  • Yes, just back up, as the regulars will be coming in on two-wheels momentarily.
• Why were you running?
  • I’m still asking myself the same question.
• Why is there a sewer pipe here?
  • Good question.  Well, I was reading on the internet…

Enough with the Q&A, let’s get to it.

The Thang

COP

Brief warmup

• SSH
• IW
• Prying squat

Swings & Short Walks:

• Alternating one-hand swings – 10 IC  (20 total)
• Pax rotate walking to woods and back with slosh pipe (8′ long, 35 lbs)
• Rinse & repeat 9 times – 8 per pax + their pipe walk
  • (that’s a lot of swings – disclaimer in full effect – #modifyasneeded)

Q attempts to stand pipe on its end, which falls over and cracks (#qualityworkmanship)

Presses (& Squats):

• Clean, squat, + 5 presses (alternate sides each time)
• Pax rotate doing zercher squats with slosh pipe, which is now leaking (#freeshowers)
• Rinse & repeat 9 times – 8 per pax + their pipe squats

Drop the pipe, er, scratch that.  Stand the pipe, and let’s head to the playground for a “breather”.  #yeahright

Pullups and Merkins:

• 5 pullups
• 5 good form, full-depth merkins
• Rinse & Repeat, not until muscle failure, but 10x OYO (which might be the same thing)

Back to the bells…

Squats (& Squats):

• 7 goblet squats
• Pax rotate doing zercher squats with showering pipe
• Rinse & repeat 9 times – 8 per pax + their pipe squats

Grab Bag:

• Farmer carry – grab two bells and walk to school sidewalk and back
• Flutter presses – 10 IC
• American hammer – 10 IC
• Waiter carry – one bell overhead (optional – racked instead), walk to sidewalk and back
• Windshield wipers with bell counterbalance – 10 each side
• LBCs with bell – 15 IC

Done.  And, we’re outta time.

COT

Announcements:

1. Healthy Man Revolution – Facebook group by Witch Doctor and other health professionals – information on many things for health but especially nutrition – let him know if you’re interested in joining
2. High T – Saturday, 0700, Calvary Church near volleyball courts – bring gear, esp barbells, if you have it
3. Christmas Party – 12/2 – signup
4. Joe Davis Run – signup
5. LIFO – Thanksgiving Turkey Bowl – 11/24, 0730-0930 – see Area 51 email (from Brown) for details

Wet Moleskine:

• The slosh pipe is harder than its 35 lbs would suggest.  YHC found idea in a Dan John article where all things reside, the internet.  The pipe was cut down from the listed 9′ 4″ dimension to just 8′, so that (1) it was more reasonable in difficulty and (2) it would fit in YHC’s Jeep.  With today’s repairs, it may lose another 3-4″.  Perhaps the weight will be upped to compensate.  We’ll see.
• Planning to rotate an unknown number of pax through a single implement while neither overtaxing the working pax nor omitting the implement-ed pax from a called exercise is harder than you’d think.  The weinke was kept simple for this purpose.
• 80’s rock, without 80’s love ballads, is harder than Slacker (or Pandora/Spotify/etc) would make it seem.  The 80’s rock station kept serving up slow songs until YHC simply put on his AC/DC playlist.  No apologies for the lack of variety – it was AC/DC after all – but we’ll try again next time.
• By the time of the Pullup/Merkin set, YHC must have been delirious.  With the rinse & repeat called, YHC thought he’d said to do 10 sets OYO.  Apparently not.  YHC was 9 sets in when Witch Doctor asked if we were “just going to failure”.  At that point, YHC replied that, “no, we were doing 10 sets OYO.  I’m on #9.  Where are y’all?”  As planned, all were on #9 also.  Perfect.
• YHC felt smoked most of the morning.  Maybe it was the pre-run.  (bad idea anyway, but perhaps especially when Q’ing)  Maybe it was the high volume of swings to start off.  Maybe it was poor bell selection.  Maybe it is because it’s hard to sneak in a break when Q’ing.  Whatever it was, YHC was feeling it this morning.  Hope you all were/are as well.

Thanks for posting today, for playing along with the homemade pipe, and for allowing YHC to lead you through the gauntlet today.  It’s always an honor.

Aye.