No Running in the Cave
Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.
FNGs:
None today
Warm Up:
SSH x50
Straight leg hinge x10 each leg
Sir Fazio Arm Circles x10 forward/backward
Spinal Twist x10
Windmill x10
The Workout:
5x burpees
5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.
4 corners starting at the entrance to the parking deck – at each corner:
- 10x ballistic curls IC
- 10x switching lunges IC
- 10x lever deadlift each side
- 20x low slow flutter w/mace cantilevered overhead
To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.
To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.
After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.
Mary:
20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.
20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.
20x Homer to Marge (WITH MACE) – nothing needs to be said.
Announcements:
Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.
Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.
T-Claps (Recognition):
Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.
Prayer:
Moby and his family for his dad’s passing. Fumunga and his M for their expecting.
YHC took us out.
