YHC, after much debate finally decided to leave his mother-ship (Graveyard) and venture down the hill to some workout called Crypt!!! I thought long and hard about what type of suck to bring with me and then it HIT me!! PYT’s Boulder Shoulder workout. I know a lot of you have done this workout more than once but i knew for a fact there were a handful of men who have yet to feel such pain. Sooooo……….. that’s what we did. The mumble chatter was plentiful and could sometimes be taken as a little whining, but we got through it. YHC made sure to watch for proper form since we know have “Form Police” in F3 Nation and are considered SOFT. I can promise you this there ain’t Jack Crap soft about the Beatdown that came forth this am. Good work men. Its my pleasure to make you all suffer and get stronger together. Oh yeah, that last little exercise was no joke!!
Conditions: Not as HOT as normal but still muggy
The Thang:
Jog up to Crypt field and grab bricks
SSH IC x 20
Merkins IC x 20
Imperial Walkers IC x 20
The Fun Part Begins:
Brick Pyramid
1 Merkin / 4 shoulder presses with bricks
2/8
3/12
4/16……………..all the way up to 10 Merkins / 40 shoulder presses
Front and side lateral raises with bricks IC x 20
Reverse Pyramid
10 Merkins / 40 shoulder presses
9 / 36
…………..all the way back to 1 Merkin / 4 presses
Finished with 60 sec of Burpee w/ a knee tuck jump followed by a Carolina Dry Dock into opposite knee to elbow touch into a front jump squat to a backward jump squat.
AMRAP in 60 sec……….
rest for 15 sec and start again
5 mins worth.
CAN YOU SAY SMOKED!!!!
Awesome work men
BOM: Pray for Walker