Extra Credit Monday, or How the 70’s helped me become a better (bell) swinger



Extra Credit Monday, or How the 70’s helped me become a better (bell) swinger

7 men gathered in the gloom of the not-so-smooth InVue parking lot for this week’s edition of Swole. We had two runners show up, so YHC assumes they were lost or woke up on a Monday expecting it to be Tuesday (those swifty, fast-twitchers).  With the playlist prepped, courtesy of Unplugged’s Sunday request, and a weak disclaimer, the timer was set and off we went … to a distance exactly 0.0 miles away.

The Thang, the moleskine, and some other stuff:

02:30 on and 00:30 off.  Rinse and repeat until 250 swings, then do some static holds and planks.  That was the plan, the execution not so smooth.  these were the exercises.  two sets.

25 swings
5 Upright Rows
5 lawnmowers (per side)
5 goblet squats
Rest
25 swings
5 shoulder press (per side)
5 merkins
5 romanian deadlifts
Rest

The exercises held up but YHC left too much time between sets and realized, after set 1, to change up the timing.  No worries.  Basically, I dropped the 30 second rest off some of the sets and incorporated static holds in some of the other rest periods, and then actually allowed a rest twice (you’re welcome).  Thanks to YHC’s trusty accountant, Uncle Leo, we actually did 300 swings not 250.

So all pax in attendance get a 50 swing credit to use at any workout of their choice this week.

CREDIT SMALL PRINT:  Some restrictions apply.  All swings credited with bell weight of equal or lesser weight to the bell weight used on 10/05 at Swole.  Credit is non-refundable, non-transferrable, has a cash value of 0.00, and is not legal in any of 48 contiguous states.  Residents of Puerto Rico, Hawaii, Alaska, and Guam are not eligible for a credit.  Not to be combined with credit offers from other AOs, other regions, or yo mama.  Pax must present this backblast to the Q of their workout choice to redeem the 50 swing credit.  The Q reserves all rights to acknowledge the credit or tell the pax to go pound sand.  If pax feel this credit was issued in error, they must respond to this backblast in writing with a darn good reason.  After which YHC will tell the pax to go pound sand.

The fun part about the workout was the playlist (isn’t it always).  70’s funk, thanks to a request by Unplugged.  Admittedly, YHC was a little challenged to develop this playlist.  Most of the music in YHCs catalog that could fit the 70s funk genre was not what one would classify as “good music to swing heavy iron to” but somehow it worked.  Grasshopper was a fan and that gets a Chuck Norris sized thumbs up in YHC’s book.

Playlist:

Curtis Mayfield: Pusherman
Average White Band: Pick Up the Pieces
Spinners: Rubberband Man
Ohio Players: Love Rollercoaster
Charles Wright: Soul Train
James Brown: The Payback
Curtis Mayfield: Superfly
Edwin Starr: War
Isaac Hayes: Theme from “Shaft”
Stevie Wonder: Higher Ground
Kool and the Gang: Hollywood Swinging

Announcements:

There’s a whole bunch of stuff going on in SOB-land this month.  There’s a Q-school/bloodrive/convergence/happy hour lasting the entire month of October.  In YHC’s opinion that sounds like a blast and you should all sign-up (YHC did).  As per the usual, Mighty Mite has all the details but you should check out Slack for more updates.

YHC had the take-out.

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