That’s right gentlemen, 2 men showed up for their pop-quiz in the circuit of pain at MHM, and are now better than the rest for having done so.
(no canned warm-up today because YHC can’t wait to play with the new toys)
CIRCUIT OF PAIN
(8 stations cunningly devised to break of the monotony of standing around in a circle)
- DOUBLE SWINGS x10
- FARMERS CARRY (2 up 2 down)
- BELL MERKINS x10
- TIRE FLIPS x5 (or hammer tire x5 each side)
- JUMP ROPE x50
- TGU x2 each side
- FOAM ROLLUPS x12
- ALTERNATING SWINGS x10 (each arm)
Then there was the DOUBLE BELL work
Partner Up (uh yeah, the whole process of selection was super simple today)
- Clean & Squat
- Double Snatches
- Suitcase Lunges (each leg)
- OH Press
- Double Swing
(All exercises double belled, flapjacking partners, perform the entire circuit AMRAP style with increasing rep counts – 4, 6, 8, to Failure, time limit = 20min)
Back to the Tire (FNG – “Deere John”)
10 standing jumps onto tire (twice)
Little bit of Mary
Seated twist (x10 count each way)
Happy Baby Roll (x10)
YHC found Old Deere John hanging out by the wood’s edge and decided to invite him over to play with the rest of the men. The usual suspects must have read the twitter warning about “muggy, heavy, metal” and curled up under the covers this morning since only the valiant 10-key came out to face ODJ with YHC. Regardless, we learned our lessons and passed the pop-quiz with flying colors.
- ODJ is a stiff old heavy thing meant to make men stronger and jump higher.
- TGUs are awkward.
- Jumping rope is like riding a bike, it eventually comes back to you, even if you have to keep re-starting.
- YHC doesnt have a sledgehammer, only a wood splitter; blunt only on one side, the pointy side is just really dull.
- 10-key may only count numbers by day, but he eats iron in the gloom. The man doesn’t quit.
- Muggy temps make ODJ slippery. Careful on the jump up.