Hustle, Bustle, & a lot more muscle

Shovel flag posted, disclaimer given, time to mosey.

(YHC is compelled to add that fair warning was given on twitter the night before. Kettlebells, dumbbells, or cinder blocks. 5 pax post with only 2 bells between us. So YHC audibled to the caveman’s bell; rocks. Though a couple pax were mighty in awe of YHC’s “big looking” bell, till I told em it’s made of glass.)

COP

Mosey to rock pile, pick a rock, to which Thickburger inquired “a challenging rock?” Mosey back to original spot. Time for some canned warm-ups.

SSHx20ic
Low Slow Squats x15ic

THE THANG

20 goblet style rock squats
run to top of hill & back
10 merkins (FNG asked “what’s a merkin?” funny FNG)
40 overhead tricep extensions
run to top of hill & back
9 merkins
20 rock lunges (each leg)
run to top of hill & back
8 merkins
20 Big Macs
run to top of hill & back
7 merkins
40 good mornings
run to top of hill & back
6 merkins
20 goblet style rock squats
run to top of hill & back
5 merkins
20 overhead tricep extensions
run to top of hill & back
4 merkins on the rock
15 rock lunges (each leg)
run to top of hill & back
3 merkins on the rock
mosey back to rock pile to return the rocks
2 merkins
mosey back to cars for Mobile Mary

MOBILE MARY

Wide Prying squats, sit in it and press
walk out to wide stance plank
drop the hips lift the head
roll over to the 6, figure 4 the legs, reach through and pull em closer to chest, flapjack
arms out to the side for angry stargazer

COT

NAKED MOLESKIN

Today’s pax put forth a very strong effort in this morning’s latest installment of “Smoke the Q”. YHC is truly humbled when everyone works so hard despite the humidity rolling off their brow. No, that wasn’t rain falling on the pavement. Brutus (FNG Mike) had to get his water mid round. We were all feeling it this morning. He just did what we were all thinking.

Thanks for the honor of leading today. Maybe some day each of you will return the honor.

Till then, looking forward to it.

Chum out.

ANNOUNCEMENTS

F3dads at Harrisburg park, Sat 06/20, 0700 and at Col. Beatty Park, Sat 06/20 0900

4 thoughts on “Hustle, Bustle, & a lot more muscle

    1. Chum Post author

      TB Thanks! It is an honor to workout alongside you guys, especially having grown-up in that area, it’s like coming home.

    1. Chum Post author

      BIG MAC = Overhead press in the path of the golden arches. start on left shoulder, press to top-left, come down to top of head, press to top-right, come down to right shoulder. All that is one rep. I got that one from Friar Tuck in Raleigh. Enjoy repeatedly

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