A Clydesdale Call Out

A Clydesdale Call Out

Sixteen pax showed up for a Saturday morning beat down.  Four pax who have been MIA were called out on GroupMe and sent a personal invitation to join.  One accepted that invitation, though I think he regretted it soon after.

Warm Up

Mosey to top of parking lot.  I soon heard what I though was flat foot behind me, quick over the shoulder check, affirmative.

30 SSH

20 Mountain Climbers

10 Peter Parker Push Ups

10 Potato Pickers

Mosey to benches at school and partner up.

Partner 1: Derkins.  Partner 2: Run a Lap.  Transition was going to be a joint squat with your partner holding hands all the way down, but to the ground, then pulling on each other to help back up.  I attempted to demonstrate with Transporter.  It was not going as smoothly as I had hoped and as soon as I heard “why don’t you just kiss him” from the peanut gallery, I decided to change it up.  10 Squats to transition exercises.  2 Rounds.

Partner 1: Bench hop over.  Partner 2: Heels to Heaven.  Transition: 5 Push ups.  Some pax had great form (Cyrus).  Others didn’t quit grasp the up and over (I will leave those nameless but it rhymes with eagle room.) 2 Rounds.

Partner 1: 1 legged lunge on bench.  Partner 2: Run the loop.  No Transition.  2 Rounds.

Mosey to Rocks and grab a heavy lifting rock.

30’s (Curls) 10 bottom half, 10 upper half, 10 full curl.  Made sure to call out those that use the swing of their body to do a curl.  Wasn’t planning on calling anyone out but Bottle Cap stepped up and called himself out.

Military Press Ladder with a hold.  10, 9 + 1 second hold, 8 +2…..

Shoulders were burning so decided to throw in a quick mosey to the speed bump and back before starting next exercise.

Squat Ladder with a hold.  I was getting gassed.  Thanks to Recalculating for stepping in for a quick count while I caught my breath.

Mosey to back of school for Supine Ladder.  I had a quick thought of adding the hold in there, but that it would be too much.

Jailbreak to the short wall.

20 step ups, bear crawl to wall, 10 Mike Tysons, lunge walk back to wall.  Repeat for 3 rounds.  Time check – make that 2 rounds.  Time check again – yeah, we better mosey.

Mosey to Brick pile, wait gate is locked.  Posse said something about moseying around football and baseball fields…um, no.  Mosey back bast tennis courts.

Grab two bricks for shoulder work.  4 count front raise, down, side raise, down.  I think we did 20 of them?  Bricks down and do it again with no bricks.  For those questioning the counting…I just did it until it burned.  No rhyme or reason other than burn factor.

Lean over for reverse fly to work back deltoids.  Again, I think count was around 12, drop bricks and do until it burned.

Stay leaned over for tricept kick back.  12 with bricks.  another 12-15 without bricks.

Mosey through woods to parking lot.

Partner up for partner push (2 rounds), followed by partner pull (1 round).  Some how my partner (Run Flat) was stolen from me.  All good, partnered with Popeye.

T claps to the light pole and then jail break to the finish.

Ran (slowly walked) to get my phone and return to find the pax doing burpees.

Mole Skin

Great work today.  I had intended this to be a Clydesdale friendly workout (meaning less running, more lifting).  That being said, I was wore out by the end and breathing hard.

Thanks to Beltway for accepting the call out and showing up today.

Cyrus has been a great addition to the group.  Some young blood.  This was his 4th workout of the week.

It was good to see Transporter out at a WUC workout.  Always a positive attitude and pushes the rest of us to be our best.

Always enjoy seeing the 2.0’s come out.  Popeye’s boys are getting stronger.  Great to see their stamina improving with each post. (Now if they could just pass that on to their father – hey oh!).

On a related, but side note.  A big group at Coffateria today.  Ran into a recent FNG Wild Thing and his 3 girls.  Transporter went out of his way to introduce himself not only to Wild Thing, but also his girls.  Great to see the welcoming attitude and just general all around good spirit.  Hoping to get Wild Thing back out soon.

Also the power of F3 Networking was shown as we found out Cyrus is a welder currently in between jobs.  Several pax connected with him and potential opportunities/leads they might have.