Dance-off, Bro! Me and you!

Dance-off, Bro! Me and you!

7 guardians of the galaxy assembled for that weekly dance-off known as… Meathead!

Disclaimer provided, though not really necessary for this intergalactic group.

The Thang:

COP:

• Two-handed swings – 10 IC
• Merkins – 10 IC
• Prying Squats – 3
• SSH – 20 IC
• IW – 20 IC

Sufficiently warmed and limbered up, let’s work!

Sparrow Hawk (thanks, Dan John):

• 8 goblet squats
• Suitcase carry to curb
• 7 goblet squats at the curb
• Suitcase carry back to circle
• Repeato, declining down to 1 squat

Superset #1:

• One-handed swings – 10 on Left
• One-handed presses – 5 on Left
• Repeato on Right.  Continue repeating until 10 total sets (5 each side).

Cook Drill (thanks again, Dan John):

• Waiter carry (L) – begin walking around the parking lot.  When your form begins to degrade, switch to
• Rack carry (L) – and continue walking.  When your form begins to degrade, switch to
• Suitcase carry (L) – and continue walking.  When you cannot continue, stop.
• Flapjack on (R), returning the way you came.

Superset #2:

• Partner with like-size bell
• P1 – Double bell deadlifts – 10
• P2 – Merkins – 10
• Flapjack.  Repeato until both partners have completed 10 sets of each.

Cook Drill:

• Just like last night (time), only better!

Meathead Mary:

• Russian Twist – 10 IC
• Flutter Press – 10 IC
• The Bulldog – 7 OYO  (press-to-pullover-to-press-to-Louganis)
• Dolly Press – 10 IC
• LBC with Bell – 25 IC

Extra Credit:

• Play around with bent press
• 20 one-hand swings, OYO, switching as desired

Fini.

COT

Announcements:

1. Q signup extended through end of August – signup!
   • Both June 1 and June 15 are open
2. Area 51 shirt orders are open.  Choose from hi-visibility running shirts, sleeveless black shirts, and more.  ORDER BY JUNE 7!

Naked Moleskine:

Well, YHC may have under-promised and over-delivered on this one.  YHC wanted to try out a few things, threw them together based on time estimates and desired effects, and really, on paper, it didn’t look that bad.  So, YHC told everyone as much at the beginning, that it might not be too bad, so we’d adjust if needed.  Well, it was tougher than it looked.  And, there was more shoulder work that anticipated.  #bonuspoints  Anyway, you’re welcome.

Solid work all around.  Good to see MAD amongst us again.  Swiss Miss took a break from running and brought out more bells (4) than YHC (3)!  Tackling Dummy partnered up with YHC and pushed us through the sets.  Hoover made the 50# bell look like 35#.  Blazing Saddles and Soul Glow killed it like silent assassins.

TD, MAD, & YHC discovered we all lived a few miles from each other back in Birmingham.  #sweethomeAlabama

Today’s musical selection was the Guardians of the Galaxy station on Slacker.  And the inspiration for the BB title.

Ideas from Dan John, here, near the end of the article – Sparrow Hawk and Cook Drill.

Next week – June 1 – is open.  Feel free to bring us Babewatch, I mean, Baywatch inspirations.

Thanks for the opportunity, guys!

Aye.