Every vote was counted

Every vote was counted

They say ‘better late than never’ right?  Well, this backblast is certainly late, but will let you be the judge if it is better than never.  If the workout isn’t already permanently etched into your memory banks, than maybe this will do the trick.

An even dozen guys showed up in the gloom on Wednesday, which is perfect for some of the work YHC had been planning…some involving trios, and some partner work.  I love it when a plan comes together!  Although…as you all know, it may not have been the best laid plan.  Well we gave it a try anyways….and here is how it went.

Warm-up lap around parking lot (butt-kickers, high knees, karaoke)

COP

• SSH x 15
• IW x 15 (effortless Rockette kicks for Joker)
• MC x 15
• Flutter x 15
• 10 burpees OYO

Ring of fire

• Each pax Bear crawls around circle in turn, while pax do CDDs (modified to merkins)
• Next round Crab walk & monkey humpers (crab walk modified to lunge walk, monkey humpers modified to squats)
• Mosey to track

Partner work on track – groups of 3 (one at station A, one at station B, and a timer running between) 

Station A – West End

• Merkins x10
• Squats x20

Station B

• Burpees x10
• Russian twist x20

Each pax completed 3 full laps around the track and each station 3 times. We rounded off the trip to the track with 10 burpees.

Wall work

• Peoples chair w/ arm raises x50 IC
• BTW
• Wall sit alternating crunches x25 IC

A little Mary

• Prairie fire Mary variation (20 each / flapjack)

Both partners get to participate. The partner “throwing” the legs is in the sit-up position and performs a sit-up each time to throw their partners legs.

Moleskin:

With Stone Cold out temporarily with a bad calf back, he asked me to be his substi-Q.  Whiplash did a number on him on Tuesday, so we hope he’ll be back at it soon.

The night before I tweeted out a short poll offering the pax a chance to voice their preferences for the next morning’s workout: Burpees? Lots of running for the guys training for BRR? A trip to the Coburn half-pipe? A surprise?  A whole three guys responded and it was a deadheat with three different responses.  Well lets just say we didn’t run to Coburn, but we did some burpees, about 1.5 miles of running (not really a lot), and a couple of new exercises.  Funny that Joker asked for the running…and he isn’t even training for the BRR!

I “surprised’ the pax by bringing back an oldie…the “Ring of Fire”.   It didn’t go quite as remembered…but I will say it hurt, and it required plenty of modification to allow the pax to get through 2 full rotations.  There were some sore shoulders later in the day.

I thought the grinders on the track would be fairly straightforward, but perhaps a bit of a Q-fail here.  Sanka’s partners were hiding from him at the other end of the track, and even after locating them he was still asking what the exercises were on lap 3.  The people’s chair crunches were a new exercise, but the modified prairie fire mary was the coup de tat(another “surprise”).  I thought it was better than the standard PFM without your partner standing over you dripping sweat into your mouth.   That was were we called it for the day.

So I think I delivered on a couple of my campaign promises… I threw a few burpees in for Dollywood, a couple of surprises for Smokey, and some running for Joker.  No hanging chads, and nobody was disenfranchised! Hopefully all went away feeling a little better for it.  I’m thankful for the opportunity to lead again at Death Valley.

Announcements:

• Anvil convergence on 8/23 – Skywalker will share his testimony
• Post at F3 New Hampshire if your in that neck of the woods…Flutie would love to see you.