Getting ready for pool season – getting pumped up with supersets

Getting ready for pool season – getting pumped up with supersets

13 Dudes decided to get buff for pool season with a little strength work at The Rock this morning

No new guys so a moving disclaimer was given as we did a quick mosey down along the road, past the baseball field toward the hot box giving Flipper and E-Trade a chance to catch up.

COP

IW x 15 in cadence
Slow Squats x 10 in cadence
Slow merkins x 5 in cadence – already tons of mubblechatter due to YHC’s slow counts – and YHC informed the pax that YHC would be doing all the counting today.
Arm circles – #crowdpleaser
20 small forward
20 small backward
10 big forward – thanks Tony Horton
10 big back

The Thang:

Mosey over to the HotBox

Instructions were given – super sets at the HotBox 3 sets of 3 exercises, 3 rounds thru. Focus (as usual for YHC) was on slow good form. Also YHC was looking to get the chest, triceps and legs all smoked. And all exercises were on YHC’s count.

First Set:

10 Jump downs (basically reverse of a jump-up – drop down off bench and explode back up)
10 derkins – slow steady form
10 dips – slow and steady
Rinse and repeat for 3 total rounds

Second Set:

15 Split squats each leg
10 crucible merkins
10 skull crushers using the picnic tables
Rinse and repeat for 3 total rounds

Third Set:

10 box pistols each leg
10 regular merkins
10 diamond / close merkins
Rinse and repeat for 3 total rounds

Mosey to playground

10 minute grinder

5 pull-ups
5 toes 2 bar
5 6-count hand release burpees

rinse and repeat for 10 minutes

Mosey to rock pile and get a big lifting rock.
After a few shaming comments, everyone got man size rocks and we started.

10 x clean the rock up to chest and press overhead, then back down to the ground

Rinse and repeat for 2 rounds

Head back to launch – few minutes left – 50 yard bear-crawl

Finished.

Solid work by all today including 2.0s. Thanks for putting up with YHC’s coaching / teaching – always enjoy showing it doesn’t take tons of reps to get a serious beat-down – YHC is still feeling this one.

Really enjoy working out out at this AO and with The Rock crew – a great group of guys.

Thanks Gummy and Hopper for the opportunity.

There was some good solid mubblechatter – but that is always to be expected with Flipper on site.

YHC is sure there was some good discussions, but YHC is too tired right now to recall so shout out below.
YHC does remember something about PopTart asking Gummy to massage his thighs but you will have to ask them for details.

Thanks again for the opportunity to lead you men this am in the gloom.

Thanks Squid for the solid takeout.

Annoucements:

Spartan Sprint – can still sign up – Team = F3 Nation. April 9th and 10th.
http://f3nation.com/2016/02/29/spartan-race-sprint-april-9-2016/

F3 Dads Baseball game – Knights Baseball game May 14:
http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/

Thats all.
Champagne Out.