Getting Chesty at Dromedary

Getting Chesty at Dromedary

YHC didn’t know what to expect for a group with the calendar striking mid-December and enlisted neighbor Fallout to join me for a trip out to UnionCo. The PAX in UnionCo seem to be unphased by cooler/damp conditions as we had 15 show up ready for action. Quick disclaimer was given “I am not a professional (although I look like one, thanks for the confidence Dasher) yada yada yada” and we were off.

Warm-Up

Mosey towards the Middle School side tossing in:

• Butt Kickers
• High Knees
• Toy Soldiers
• Lung Walks
• Reverse Lung Walk
• SSH x50
• Mountain Climbers x20
• Low/Slow Squat x10
• Imperial Walker x20

The Thang

YHC had just knocked out biceps and shoulders at the gym the previous evening so selfishly this morning was going to be heavily dedicated to the chest and triceps

• Merkin Curb Walk 10yds
• Derkin Curb Walk 10yds
• Diamond Merkin Curb Walk 10yds
• Diamond Derkin (Double D’s) Curb Walk 10yds
• Circle up for 10 counts x4 of 6inches (9inches for me)
• Shake it out and mosey 200yds

Partner up for Aggregates

• Partner 1 CDD, Partner 2 50yd sprint down/back – flapjack (100 Aggregate)
• Partner 1 Forearm Plank into straight arm plank, Partner 2 50yd sprint down/back – flapjack (50 Aggregate)
• Partner 1 Low-Slow Squat; Partner 2 50yd sprint down/back – flapjack (100 Aggregate)

Mosey back to launch with pain stations built in along the way:

• Curb Dips x20
• Burpees x10
• Lunge walk/Reverse Lunge walk
• Broad Jumps

Finish up with some abs:

• LBC x20
• Flutter x20
• 6inch LBC aka Crowd Pleaser x15
• 6inch plank hold 30sec (again, 9inches for me)
• COT

Moleskin

YHC was pumped to come out and Q again in UnionCo territory. These guys always show up in strong numbers and push the pace.

• Thanks to Bratwurst for having me out and showing up fresh off a strong marathon performance in Kiawah.
• I appreciate fellow ILer Fallout for accompanying me out to UnionCo and joining in for a beat down, I made sure to give him the heated seat treatment to and from
• During the forearm plank into standard planks Posse realized that the forearm exercises he performs at the house are not quite paying the dividends that he had hoped for. May want to up that activity to 5x a day instead of just 3x
• Either Dasher was just wicked fast on the sprints (Check) or Doc struggled with the forearm planks into standard planks (also a Check) as I heard the following exchange on the partner drills:
  • Dasher returning after sprint “How many”
  • Doc “Five….”
  • Dasher in disbelief “What, only 5? You know we have to do 50, right?”
• Boucher, welcome and strong work you jacked man you
• Goodfella was gettin’ after it on the sprints, strong work brother and always great to see you in the gloom
• Dirty Bird was pushing himself all morning, keep up the great work dude

Safe Travels and Happy Holidays to all.

Over and Out – General