Turkish Get Ups, Deck Squats and Farmer Carrys – Oh My!

Turkish Get Ups, Deck Squats and Farmer Carrys – Oh My!

15 Men got after it this am in the Gloom and got better.
Disclaimer given – and discussion of size of bell to bring to the field. Some pax decided to grab a few extra.

Short mosey to the softest field in Area 51.

COP:
20 two handed swings oyo
10 good mornings oyo – focus on hinging at the hips
5 halos in each direction
5 prying goblet squats – need to get those hips warmed up and loose.

The Thang:

Simple and Sinister.

5 minutes of 1 hand swings – goal to get between 100 and 200
10 minutes of TGUs – goal is at least 10 – remember TGUs are slow grind lifts, not meant to be done fast.

KB Complex time:

(3) High Pulls, (3) 1 hand swings, (3) cleans, (3) thrusters – do all R hand, then L hand – then 10 deck squats
Rinse and repeat – 8 deck squats
Rinse and repeat – 6 deck squats

Partner up – KB size matters

Line up along the sideline of the soccer field.

Pax 1 – slow farmer carrys to opposite side line and back, while Pax 2 hold high plank. (for KBs below 45 lbs – instead of farmer carrys, overhead carry) Flapjack.

Rinse and repeat to just middle of the field and back
Flapjack

Mosey back to the launch point – just enough time for a little mary

25 x flutter incadence while holding the bell out with straight arms
Hold 6 inches Soft Pretzel 10 count, Braut 10 count.

Finished and smoked

NMM

Solid group out there today working hard. YHC can be a bit of a form police, especially with KB’s but these things, while can make you strong, can also hurt you if you don’t take the time and do the stuff right.
Thanks for listening – everyone was working on form and doing a great job.

Lots of bigger bells out there today which was also solid work. Lugie is becoming a beast, and Voodoo, Chanel, and Mighty Might are all Larry Birds, smoking all including the Q. Frehley’s evidently didn’t have enough to do, so he even decided to add in merkins instead of high plank.

Too many larry birds to name today. TGU’s are hard and painful but they are a great exercise – stick with them.

Also, doing about 150 yards of farmer carrys, then trying to get the bells back to the cars was unsavory.

Thanks for the opportunity to lead this great group of guys. While YHC is knowns as an angry Q, it is both an honor and humbling that you men chose to get up early to start your week off right and allow me to lead.

Thanks again.

Announcements:

Voodoo is now co Site Q for Foxhole. Glad to have Voodoo and Chanel leading this workout.

Champagne Out.