YHC decided on a block workout for the hour we were all together on this bright Saturday morning. Brianiac just had knee surgery and will be having upcoming shoulder surgery soon, so the goal was to make the WO friendly for him. It was also necessary to make it fun, so we had to play a child’s game while of course doing the harder thing. T-Claps to Brianiac who never fails to impress YHC. We met about a year and a half ago, while his M was going through her battle, and Brainiac always kept things positive when no one would blame him for doing otherwise. He continues to do that, along with the harder thing. See the below workout and keep in mind his knee surgery and upcoming shoulder surgery.
Conditions: It’s early September in midlands SC, so humid, of course, probably mid to high 70’s.
COP:
SSH x 20
TTT x 20
LBAC x 10 each way
Windmill x 20
The Thang:
Block workout with partner
Cycle 1
P1: Lunge 100 yards to other side, walk back
P2: While P1 lunges – Curls x 50; Squats x 50; Flutter kick x 50 (2 count)
Switch and conduct partner’s exercises
Cycle 2
P1: Take 3 steps then squat for 100 yards to other side, walk back
P2: Shoulder press x 50; Block Merkins x 50; BBSU x 50
Switch and conduct partner’s exercises
Cycle 3
P1: Run with block to opposite goal and back
P2: Al Gore until P1 returns
Switch and conduct partner’s exercises
Duck Duck Goose:
Each PAX holds Block overhead while one PAX walks around the circle. Once the PAX tags you as a goose you put your block down to run and catch him, while all other PAX continue to hold blocks overhead. This is repeated until all PAX have been a goose.
Block Merkin circle:
Merkins with one hand on block and other on ground, switching between each side, while one PAX runs around circle with block. Rotate until each PAX has gone around circle.
Mary:
Flutter kicks x 20 IC
LBC x 1.5 minutes
COT/BOM
Announcements:
-9/22 Smokehouse workout honoring heroes
-First week of October: 3 newest AOs will have 1 year anniversary WO
-11/3 Capital City Ruck Tour
-11/10 Cheech 5K/10k/Half marathon
-12/1 Wildcat
-12/14 Christmas party
Prayers:
-Injured PAX
-Braniac’s wife while he is injured
-BRR guys
-Unspoken