YHC likes to keep things fresh with his Qs to so that the pax do not fall into a tired pattern of doing the same old exercises over and over. The hard part about keeping things fresh is staying creative in developing new workouts that will also push a strong Hammer pax to new thresholds of fitness. YHC had heard that the pax at the castle had been using jump ropes for a while and even bought the Nantan his own jump rope as a Christmas present. Still this weapon of mutual destruction had not made its way outside the Castle walls. Through the power of the internet and Wal Mart, YHC found 9′ jump ropes for $3.25 and an investment of $25 secured a set of 7 new toys for Q use. Here’s what happened:
Conditions: Upper 60s moderate humidity, really not bad for June
The Thang:
Move into groups of 3, 1 pax grabs a cinder block, 1 pax grabs 2 bricks (not 1 Pinkman), the other a Jump Rope. Mosey over to the bus loop.
After choosing the wrong workout in YHC’s watch and correcting the mistake…
Set 1: Within your group of 3 move through these 3 exercises…Cinder block curls, Mercan rows with bricks, Jump rope. First time through 1:00, 2nd time :45, 3rd time :30.
Set 2: Bring jump rope over to the top of Shannon Springs Road. Same groups of 3. 1st pax runs to bottom of hill and back, 2nd pax Flutter kicks, 3rd pax Jump Rope. Rinse and repeat.
Set 3: Back to blocks and bricks for Squat thrusters (blocks), Upright Rows (bricks), and Jump Rope for 3 sets. First time through 1:00, 2nd time :45, 3rd time :30.
Set 4: Stay in the bus loop for Suicides, American Hammers (with bricks), and Jump Rope. Only 1 time through this set.
Set 5: Back to blocks for Kettle Bell swings, In & Outs, and Jump Rope. First time through 1:00, 2nd time :45, 3rd time :30.
Return Blocks and Bricks. Mosey to COT for 1 minute max squats and :45 max mercans.
COT
Announcements:
- June 12th is the 4 year anniversary of Hammer. If you are a regular on the Q list, or used to be a regular Hammer pax, we would love to see you Tuesday.
- June 16th is the Leadership transition at Brickpile. Plan to attend the 7:00 am workout and old school coffeeteria at Lizard’s Thicket to follow
- June 25-30 Crazy Train
Moleskin/Things we learned today:
- Misfire has a hidden talent for jumping rope
- Gaston can only jump rope backwards
- Wally jumps rope angry
- Putting a workout/timer in your watch is only helpful if you choose the right workout to do
- Great to have Murphy back for his 2nd post, quite possibly the hardest decision to make is to come back