Suns Out, Guns Out

Suns Out, Guns Out

It’s quickly warming and time for short sleeves, no sleeves, no shirt. That means it’s time to start back working on our guns to combat the SOB soccer arm syndrome. This workout should take care of that.

What we did:

• Quick short mosey and circle up for even quicker warm up: SSH x 20, IW x 10. That’s good enough and we’ll get warm really soon.
• Run down The Murderhorn to the rock pile and grab yourself a lifting rock.
• Instructions were given to what we will do the full 45: We’ll do a movement at the rock pile with our rock, run up to the playground/pool to do another movement; Run back to the rock pile and plank for the 6. We’ll then start back with the 1^st movement, then add a 2^nd movement; run back to the playground/pool area to do the 1^st movement there, then add a 2^nd movement before running back to the rock pile and plank again. We’ll keep adding movements until time is called.
  • Round 1 – 50 curls at bottom / 50 dips at top
  • Round 2 – 50 curls then 40 overhead press at bottom / 50 dips then 40 offset merkins at top.
  • Round 3 – 50 curls, 40 overhead press, 30 tricep extensions at bottom / 50 dips, 40 offset merkins, 30 derkins at top
  • Round 4 – 40 curls, 40 overhead, 30 tricep extensions, 20 triple lindys / 50 dips. 40 offset merkins, 30 derkins, 20 box jumps
  • Round 5 called for time, but we would have done all of the above plus 10 thrusters and 10 pullups
• Back up The Murderhorn and back to the launch. The 6 was the Q and when I arrived back it was time.

Moleskin:

• As is with many of my workouts – what looks great on paper doesn’t translate well in action. I like the concept and the rounds, but the exercises will have to be tweaked so we’re not doing 70 merkins at a time. I’ll also incorporate some more leg work so we’re not all arms with bird legs. #topheavy. We’ll have to save this workout for a Saturday as we all started cutting corners and counts to try and finish. With an hour at my disposal, we can take our time and focus on form. Lastly, better instructions to the pax to pick a smarter rock #runningrock will be given. Cobains men. This workout will be tweaked and brought out again (actually 4/28 at DaVinci more than likely). That being said, everyone still got swole and is probably at bit sore today.
• Gotta love McGee’s go to response to an exercise that’s ridiculous: “That’s BS!” He then always goes out and crushes it. Form withstanding.
• Do you know what I have always loved about Rebel Yell so much over the years? It’s the numerous different Pax that we have drawn in. In any given week, we can turn over half or more of the attendees to different ones. Some young (Chunder – hate, hate at 19) to some not so Marlin (51 – Respect). Some who have not posted at RY before (Site FNG Das Boot) to Morning After who is almost always a RY attendee. I love that diversity.
• Olaf gave all of us some incredible words of wisdom. He recently lost a friend in his early 50’s to a heart attack that had just been given a clean bill of health by his doctor. His advice — Don’t take any day for granted. Tell your family that you love them; and then show it. You do not know when you time on this earth is up, so don’t worry so much about tomorrow because you may never get there.

Announcements:

• It’s running/race season and there’s a lot of SpeedForNeed races upcoming.
• F3 Dads camping is next weekend (not announced I don’t think but should have been).
• 3^rdF / service opportunities – Church on the Street and Sandbox. Ask about opportunities to serve.