Unthemed Workout

Unthemed Workout

17 of the finest men in South Charlotte joined YHC for an unthemed workout that involved some hills, burpees, core work, plyo, and squat progressions. As usual, YHC’s cadence and other commands were breathy and broken; marvel the large group at the Maul was able to figure out what was going on. Here’s how it went down:

Warm

• Quick Mosey to the Kabob Grill Parking Lot
• 30 SSH IC
• 10 Good Mornings IC
• 10 Merkins IC
• 10 Low Slow Squat IC
• 30 SealJacks IC

McThang

Mosey

• Mosey out to Elm street on the sidewalk behind the theatre.
• 15 Burpees

5 Rounds of Hill

• 50 LBCs on the sidewalk,
• Run Down the Grass Hill to the pavement behind the target.
• 50 Supermans
• Run Up the Grass hill to the sidewalk on elm street.
• decreasing rep count on each by 10 each time until doing 10 reps

Mosey

• Run the Hill 2 more times.
• Mosey the longish way around (down elm to Rea, turn left)
• 15 Burpees OYO
• Mosey to the fountain behind Chipotle (the place, not the dude)

2 Rounds of Running & Wall Stations

• Count off into groups of 3 (Group 1 triggers the switch)
  • 1: Run lap around the buildings
  • 2: Dips on the fountain wall.
  • 3: Double-Box Jumps on the walls that have two steps (jump up to small first step, then to large second step. That’s one rep)
• Do this so each person hits each station twice.

Squat Progressions

• At the Fountains:
  • Hold the bottom of a squat (Al Gore I think this is called)
  • On Q count, 10 civilian count squats with irregular timing (all rest at the bottom)
  • Holllddd the bottooommm (10 count, Fahvra)
• Mosey towards launch point, Stop at Wendy’s for some J.B.C’s more squat progressions.
  • Hold the bottom of the squat.
  • On Q call, perform a “burpo”. Repeat X 4, “resting” for a few seconds each time in the bottom of squat position.

    NOTE: “burpo” is a low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. Sound off below if there is another F3 name for the thing.

• Continue mosey towards launch point, Stop at Firebirds front lot for a tenderloin salad, more squat progressions.
  • Hold the bottom of a squat.
  • On Q call, perform a jump up (part 2 of a burpee), landing in the squat position. Repeat X 4, “resting” for a few seconds in the bottom squat position.
• Continue mosey towards launch point, stopping at Firebird’s side lot for lobster mac n cheese more squat progressions.
  • Hold the bottom of a squat.
  • On Q call, perform a “burpo”, land in bottom of squat, then a jump up, land in bottom of squat. Repeat X 4. That’s a burpee.
• Mosey back to launch point.

Mary Moon

• Plank. 6 inches
• 5 Plank-jack in cadence whilst at 6 inches.
• 20 flutter IC (hands above head)
• Plank. 6 inches
• 10 Plank-jack in cadence whilst at 6 inches.
• 20 LBC IC
• Plank. 6 inches
• 15 Plank-jack in cadence whilst at 6 inches.
• Endex

Mole

Good mix of speedsters and muscled work horses out at the Maul this morning. We only covered about 1.7 miles, but they were quality miles of hills and post-squat moseying. The air was thick and hot; most of us were sweating before the warm-up started. Good efforts by all on the hills, sorry for the ridiculous looking supermans in front of the loading docks. Pretty sure one of the good ole boys on the docks said, “Wut de hail? Hair thay come aginn!”; at least it wasn’t monkey humpers facing Rea Rd. Fahvra and Teddy seemed to be the leaders in the clubhouse on the Hill work, well done dudes. Solid work from all 3 groups during the Wall work by Chipotle (the place not the dude, though Chippy seemed to have renewed vigor while staring at his name on the wall across from him #dadjoke). Too many quality individual efforts from everyone to remember, but a fist bump for Loogie; way to post and give it your all when most would stay home on injured reserve. Well done. Thanks all for putting up with some awkward counting on the squat progressions. Frehley’s, glad your hip didn’t explode on the squats as you feared; perhaps a daily regimen of Monkey Humpers in the front driveway could help loosen that up. (and loosen things up with the neighbors)

Welcome new guy, Mark Campbell, Bisque (EHed by brother, “Chowder”). Solid work today, go tell your bro in MECA that you crushed your first workout and will be back again. I expect a co-authored, “Chicken Soup for the PAX Soul” literary work by EOY.

Squid and Mic Check, thanks for tag teaming the closing prayer. Loogie, hope all goes well at the doc.

Argonaut Out.

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