Carrying the load

Carrying the load

YHC heard that backblasts are making a comeback, so as to not be too far behind the curve, he decided to get onboard this train.

What started as a Core 4 became a 6 pack (abs) after two pax came in on two wheels, after being insufficiently challenged at a prior workout this morning.  As they each found out over the course of the hour, they’d all be carrying the load  

The Thang

COP (aka the Warm up)

20 two-hand swings

100 yard waiter carry – Left side

20 two-hand swings

100 yard waiter carry – Right side

20 two-hand swings

100 yard racked carry – Left side

20 two-hand swings

100 yard racked carry – Left side

20 two-hand swings

Pat Flynn’s Reverse Fibonacci Series

8 one-hand swings

5 racked squats

3 presses

2 rows

Left then right side, no rest

Then 100 yard suitcase carry, switch halfway

Repeato with snatches instead of swings

Repeato with cleans instead of swings/snatches

Then repeato those three rounds – with swings, snatches, and cleans – and increase rows to 8 and replace suitcase with farmer carries

Dan John 3 minute squat test

Goblet squat, remain at bottom, stand up at top and bottom of minute, otherwise remain in the bottom of the squat

We lengthened to 4 minutes

Then, immediately (as the RockZero pax looked on in jealous, slack-jawed amazement), 75 yard all-out sprint

Cool down with

6 minute abs

Flutter press

American Hammer (aka Russian Twist)

Pullover into Louganis

Dolly press

Freddie Mercury (regular then slow then regular)

LBC with bell

COT with star-struck RockZero pax

Moleskine

First Q in a while and first backblast in an even longer while, but I think they’re going ok so far.

Good to see such a good turnout at Olympus, up from a low of 1 two weeks ago and our typical 2-4. (Ask Voodoo for insight into his growth plan secrets)  Joker defected this week from RockZero and has bulging biceps to prove it. Madison joined with a couple of respectable bells in tow (none were painted pink) and put them to good work. Chopper, double respect, won the race (and Ford vs Chevy/GMC war) with Frehley’s from Stonehenge. Some mumbling about a rematch due to the traffic light. Voodoo, esteemed Nantan, provided executive guidance on choice modifications to keep pax interest top shelf. Throughout, pax enjoyed a perfectly curated playlist today, courtesy of YHC’s Top Songs of 2020 on Spotify, including such old chestnuts as: AC/DC, Def Leppard (non-Taylor Swift versions, although willing to listen), Nickelback, some well placed disco, and perfectly timed Paul Van Dyk for our Dolly Presses. Let’s do this again sometime.

Be safe out there.

Aye.