YHC was so excited about his return to Q at smokehouse that his brain beat the alarm clock out of bed. By 3AM the mind was ready to go destroy a block workout and get the body into shape. The body just wasn’t that into it. When the mind finally convinced the body to emerge from the fartsack it was 430. YHCs body and mind are often not on the same page. But both were in sync this morning to post with the Pax who got me into this F3 thing and possibly deliver a workout that would challenge the men of smokehouse.
YHC still cannot run or jump, so low impact was the name of the game today. It was time to rerun an Iron Mary Q from CAT a few weeks ago and modify it for the men of smokehouse.
At 5AM, time was called.
Disclaimer, Prayer, and we are off
There was no COP this morning. Without running it takes a long time to get to the block pile at smokehouse. The men of Smokehouse did a warm up while we slowssed toward the blocks: LBC forward and backward, high knee walk, walking lunges forward and backward, and rockette walk
Everyone Grab 2 blocks.
YHC set up the interval timer on the phone for 1 minute of the harder thing and 15 second of rest
When the timer goes of farmer carry the blocks for 1 minute around the track. When time is up, there was a 15 second pause for YHC to deliver the next exercise then for the next minute the Pax did AMRAP of that exercise. YHC decided to start at the bottom of the pax and work his way up.
In between each of the movements listed below the Pax farmer carried the blocks for 1 minute
Calf raises standing on one block while holding the other for 1 minute
Single leg bridge w/the lifting foot on the block and the other block held straight up with extended arms
Single leg bridge with the other leg for 1 minute
Squat while holding 1 block for 1 minute
Place one block on the ground and step over the block to a forward lunge and then step backward over the block to a reverse lunge for 1 minute
Repeat the last lunge exercise with the other leg for 1 minute
Flutter Kick while holding one block straight up with extended arms for 1 minute
BBSU for 1 minute (some pax chose to put their feet inside the block)
Curls for the girls for 1 minute
Overhead presses for 1 minute
Triceps extension for 1 minute
Chest presses for 1 minute
Now that the forearms screaming for relief, it’s a good time to do some block swings
Block swing from between the legs to all the way over the head for 1 minute
Farmer carry back to the block pile and then mossey back to the flag.
It seems like YHC is forgetting some of the excercises done, this BB is done from memory. The mind and the body are again on different pages. The body still feels the workout but the mind is tring very hard to forget it. Just like when Iron Mary did the block carry at CAT we almost got in a full mile of farmer carry and our arms were totally gassed when we were done. Strong work by all the PAX this morning
Count-o-rama
Name-o-rama
Prayer
Announcements
The P200 is coming, Cross Ruck on the 30th, True to the Brew Run/Ruck April 21, Brew Ruck ($10) April 28