36 Pax rolled into the gloom this morning for Phonebooth “nuclear” arm workout. Some say anticipation of death is worse than death itself. YHC is starting think his workouts may be viewed the same way. Lots of mumble chatter prior to starting. Pax were asking if there would be any Ab work or any 4-count exercises with 40 reps. YHC just smiled and said no to both, but the Pax knew that pain loomed somewhere in their immediate future.
Conditions: 72 deg, humid, lots of arm pain
The THANG:
Welcome new FNGs, gave “the speech,” prayer
Circle up in the parking lot for warm-up:
– Jog in place with “Maniac” sprint intervals
– SSH x 21 (4 ct)
– Merkin x 14 (4 ct)
– Carolina Dry Dock x 14 (4 ct)
Partner up, move to Playground for Phonebooth special
Do 10 pull-ups, then do 10 Derkins (diamond)
rinse/repeat x7
Move to Brickpile, every man grabs to two bricks and one cinder block, mosey to the track
One man does stationary workout with bricks or cinder block, while one man takes a lap with a brick in each hand. At the end of your lap, swap positions w/ your partner. Seven AMRAP stationary workouts:
– laying on your back, cinder block press
– stand up, Boxing w/ bricks in hand: Jab left, jab right, uppercut left, uppercut right
– Stand cinder blocks (yours & partner’s) on ends, do dips
– Curls w/ cinder block
– Shrugs w/ cinder block
(started running short on time, so YHC called everyone off the track to complete last two exercises together for minute & half each)
– Overhead Tricep extensions w/ bricks
– Axe chop with bricks
Mosey to the Shovel Flag for COT/BOM
Moleskin:
Depot keeps growing with four new FNGs today! We are going to make more new AOs faster than brother Multiply can make kids. Keep bringing your friends so we can get better, be better. Awesome workout today for the Depot Pax! YHC is starting to see a hunger for more Pull-ups from the Pax. Me thinks they like getting stronger. Running with bricks between exercises means no breaks for the arms/shoulders, so your muscles will be tight throughout the day. Remember to stretch your arms a couple times today. Good long stretches, hold it for at least 10 seconds.
FOUR MORE FNGs!!!!
Devotional from a Rick Warren article:
Reconciliation vs. Resolution: You can’t win every argument and even when you win, sometimes you still lose. Focus on Reconciliation instead of Resolution. “If you can disagree with about being disagreeable, that’s called wisdom. If you can walk hand in hand without seeing eye to eye, that’s called wisdom.” Jesus was the great reconciler between mankind and God because we are in conflict. We are in conflict because we have not given God full control over our lives/hearts. Make peace with God by letting him in and you will have peace in your life. Take some time today to remove conflict from your life. Call that friend, co-worker, or family member and reconcile to get peace in your life.
Announcements:
– Swagger (running) at old Blockbuster in Irmo on Monday/Wednesday and the Donut Run is every Friday behind Dunkin Donuts on Lake Murray. Starts at 0530. Come do what you can at your own speed. It’s one of the best ways to drop some weight.
– Anchor (kettle bell) workout on Wednesdays at 0530 on the Irmo side of the Lake Murray Dam. Get a Kettle bell (25 lb or less) and come out for some Wednesday morning pain with metal.
– GoRuck is now moved to a wait list, but chances are you will get an opportunity to go so sign up today!
– Walker, Nailpop’s son, is improving, but continue to pray for his full recovery every day at noon. Set your alarm.
– Reaching problematic workout numbers again at Depot so we could see a split soon. The new AO will probably be at Dutch Fork Middle School or Dutch Fork High School.
– Looking for some new Qs at Depot. If you want to do your VQ, please reach out to Crash or see another Q about getting some details. We will get you squared away.
Pullups are becoming a hit. We’ll all be doing unassisted pullups in no time.
Yup. I think we ought to add it to our PT test