YHC was making the Lexington tour of AOs this summer. Honored with Crypt pax beating the fartsack and posting this morning. YHC was still in recovery from the Reaper Challenge Marathon. Legs were toast so it was going to be an upper body destruction WO. This Asian is responsible for the arms while my Asian Twinsy, No Help, has legs. YHC brought some 80s tune to blast out the suck of the WO. YHC did some testing of some new exercises like my signature Sorority SSH, and Karate Kid Planks. No man touching occurred but Training Wheels wanted to roll over someone during my Lexington Fit Club Superman/Banana exercise. Since we were in the home of the River Bluff Gators, YHC wanted to honor them with the Gator Merkins. It was a crowd pleaser that will be a Dunphy staple for future workouts. Good work men!
Weather: 70s comfortable
No FNGs
Disclaimer
Prayer
COP
Imperial Walkers 20 IC
TTT 20 IC
LBAC 10 forward 10 backward
Sorority SSH 20 IC – SSH with hands going to knees in a half squat and finish with the up SSH position.
Get Blocks and Partner
Team 100 Overhead Block Triceps
Partner 1 – Block Triceps Extensions
Partner 2 – 10 Hip Thrusters Single Count OYO
Team 200 Shoulder Press
Partner 1 – Shoulder Press
Partner 2 – 10 shoulder taps Single Count OYO
Team 200 Curls for the Girls
Partner 1 – Curls for the Girls
Partner 2 – 10 BBSU Single Count OYO
Gator Merkin Crawl (100 merkins)
10 Gator Merkins, 1 Burpee, Repeat and ADD 1 Burpee.
10 Gator Merkins, 2 Burpees, Repeat until 10 Burpees.
Called an audible and reached up to 6 burpees. Looked good on paper but sucked worse.
Put Blocks up.
Mary
Wax On/Wax Off (Annie – Lexicon) – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm. Q makes the call on time or repetitions.
Wax On – Right Arm
Wax Off – Left Arm
Superman/ Banana
Prayers:
Prayers to guide as fathers, husbands, leaders.
Announcements:
-Mission Cookout at Pine Island coming soon!
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php