• When: 12/17/2015
  • QIC: CornStache
  • The PAX: Huffy, SubPrime, CornStache


Like the very first time

YHC has been a Q quite a few times at this point.  This ain’t my first rodeo.  That being said it had been a while since I laced ’em up and planned out a bootcamp workout.  The rust showed spectacularly.  YHC planned a weight workout split up into shoulders, back, biceps, and chest (all with some legs and abs thrown in).  YHC got through 2 (shoulders and back), and went 4 minutes over the time. This might be understandable for someone unfamiliar with the blitz style workout.  The problem is: it’s YHC’s workout! It was YHC’s idea from the get go, YHC has been to almost every one, and YHC still screwed it up. Rookie mistakes.

Conditions: 61 and clear.

The thang:

Warm up with 20 SSH’s, and 10 merkins in cadence.

Shoulders (all done AMRAP OYO):

  • Squat with overhead press with block
  • Deadlift with upright row with block
  • Carolina dry dock with feet on block.

Each set was done 3 times for ~1 minute each.  For a burn out with did quick feet while holding the arms out for ~30 seconds.

Back (all done AMRAP OYO):

  • Lunge at bottom grab block and do one armed row (same arm the whole time)
  • squat hold with row of block
  • Lunge at bottom grab block and do one armed row (opposite arm)

Each set was done 3 times for ~1 minute each.  For a burn out with did 10 rabbit burpees.

BOM and COT my YHC

Moleskin:

  • YHC lacked the intensity today (probably from the marathon which is no excuse) and will make it up next time.
  • Carolina dry dock? Where does that name come from?

Announcements:

  • Ramble 5K friday 12/17.
  • All AO’s closed on Xmas.
  • 5 year anniversary workout at the #mothership.  There will be some #ClownCars going if anyone is interested in going up to Charlotte

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