Were You Guys Holding it for Me?
Four PAX converged at Ground Pounder to see what YHC was cooking up. Pre-Blast offered up a nice cool down for those who where doubling down from U-Turn. Arrived a little early to find Fanny Pack and Pikachu in the Jones lot. Planted the flag and continued with some mumblechatter before seeing DOA emerge from the woods. About 2 minutes before lift off, Boy George pulled into the lot. He asked if I was Q and then indicated he was getting some miles. Wasn’t sure how to take that, but was clear he was running to get some extra mileage and was gonna skip whatever YHC had planned with rocks this morning.
Ground Pounder is typically a low- no running workout, but Fanny had skipped U-Turn this morning, Pikachu was fresh off of U-Turn, and DOA came running from the woods already, so we took off from the lot to the buses in front of the school. Took a little side detour through the grass up the hill. Pikachu complained a bit about his white shoes and the wet grass, but it lightened once we circled up for the following:
Warm Up: SSH X20, Imperial Walkers X10, Hillbillies X10, Fazios X10 F\B, Seal Claps X10, Overhead claps X10, Chinooks X10, Prisoner Squats X10. Finished those up and took the long way back (for Pikachu and his shoes) to the lot via Holly Springs Road and Right onto School Days Ln.
The Workout:
Instructed everyone to grab a rock. It would be their rock, no switching, and one that would be good for curling and extending. Before we started with curls and extensions, had PAX put the rocks down to perform some uneven Merkins on rock
Merkins-Right hand on Rock X10
Merkins-Left hand on the Rock X10
Curls X10-3 sets- Bottom to Middle, Top to Middle, Bottom to Top
Tricep Extensions X 20
Place Rocks down out of the drive path and a quick mosey behind the bathrooms for some B2W’s- with each PAX giving a 10 count in varying cadence. Felt like a minute, may have been longer with Pikachu’s Mississippi count. Recover with some Peoples Chair with Overhead Claps in cadence X10.
Back to B2W’s for one more set with YHC giving a 20 sec Cadence Count. Recover with more Overhead Peoples Chair X10 IC
Back the the Rocks
For those who haven’t been to Wescott BlackOps yet, we’ve seen a lot of great Q’s coming out of there since the beginning. Pablo gave an outstanding routine this past Friday with cinder blocks, so I figured I’d pay homage to a guy who knows how to deliver a quality beat down, while giving PAX a taste of what goes down in Wescott during these Friday AO’s.
Progressive Exercises (Rock included) with a 40 yard dash back and forth in between.
Set 1- Rut Rohs X10
Set 2- Rut Rohs X10, Overhead presses X10
Set 3- Rut Rohs X10, Overhead presses X10, Squats X10
Set 4- Rut Rohs X10, Overhead presses X10, Squats X10, Derkins X10 (with feet on Rocks)
Set 5- Rut Rohs X10, Overhead presses X10, Squats X10, Derkins X10, Chest Presses X10
In between Sets 1 and 2, lots of mini vans came rolling through, some with passengers others with solo drivers. With PAX on both sides of driveway, YHC called for some overhead holds as the cars rolled in, not to interrupt traffic flow but also not to stop the burn we had going. One nice lady even rolled down her window to ask if we were holding it just for her. Later discovered that there is an all female workout (non-FIA) that appears to be starting at 7:45 on Saturdays. Maybe we’ll see Cupid out at GroundPounder more often.
Dropped off the rocks back to the pile and did a nice cool down behind the bathroom shelter again. Same format as the last one.
Next had PAX find some nice handheld rocks for our next set of exercises. One rock for each hand similar in size.
Jack Webb Crawls in 1:3 ratio. Merkins\Air Presses (with Rock) with a bear crawl of about 5 steps in between with the rocks still in hand.
Got all the way to 5 Merkins and 15 Air Pressses. Shoulders sufficiently scorched, we returned the rocks and circled up for Mary.
Mary: PopCorn Mary of Box Cutters, Freddy Mercurys, Crab Cakes, Pickle Pounders X10
Announcements: Rune- log your miles, July 4th convergence next week- check slack, Mulch- sign up
T-Claps (Recognition): Double Down by Pikachu, Fanny Pack spreading mulch after Ground Pounder, DOA painting his deck Ground Pounder. Need to see the paint job as YHC is guessing there may be a few uneven strokes after this workout. Fortunately, he was not painting a ceiling.
Prayer: DOA’s stepdad, those battling health issues, Skidmark and the new addition to his family. Those seeking employment or have been impacted by the pandemic.
YHC took us out!
