Bellhop made a (second) stop on his return tour to GOAT this morning. He posted on Tuesday, thinking it was his Q. It was not his Q. He had misread the Q sheet. Nevertheless, he posted (again) on Thursday. This time, he had the Q. Really.
Special note: In addition to a decent workout, the pax got a tutorial about the ins and outs of defending a loss of consortium claim. Watch out for that hot coffee!
Welcome/Disclaimer
COP
15 SSH (IC)
5 Burpees (OYO)
15 SSH (IC)
4 Burpees (OYO)
15 SSH (IC)
3 Burpees (OYO)
15 SSH (IC)
2 Burpees (OYO)
15 SSH (IC)
1 Burpees (OYO)
15 SSH (IC)
The Thang
(Jocko’s 6 different components of his exercise routines – Pull/Push/Lift/Squat/Metabolic/Gut in italics)
Mosey to the blocks; grab a bloc; reassemble in a circle under the lights:
(Lift):
20 Curls (OYO)
20 Rows (OYO)
20 Overheads (OYO)
20 Benches (OYO)
Rinse and repeat 2x for a total of 60x reps per exercise.
Move blocks to the curb; await direction.
A return of The Smithers WO (minus pull-ups today)
20 Big Boys (OYO) (Gut)
20 Merkins (OYO) (Push)
20 Squats (OYO) (Squat)
20 Lunges (OYO) (Squat)
20 SSH (OYO (Metabollic)
Carry/mosey/run/walk block to the last car in the parking lot and back (Lift/Metabollic)
AMRAP for time (0540-0605)
Put up blocks; mosey back to Lapdog’s favorite place at GOAT, the courtyard by the cafeteria (Metabollic).
20 Dips (OYO) (Push)
20 Iron Crosses (OYO) (Gut)
Rinse and repeat 1x.
Mosey back to Shovel Flag (Metabollic)
Mary
LBCs (15x) (IC) (Gut)
Flutterkicks (15x) (IC) (Metabollic)
Recover
COT/Announcements/Prayer
Bumble’s Whitney Wolfe Herd to Reid Hoffman on his Masters of Scale podcast: “What are the little things that you can change or tweak (without a lot of effort) that will have an outsized effect on your life, your job, your processes?”