January 6th, 2016 By Coyote

14 degrees. Not sure if that was what the actual temperature was but the good people of the weather channel app had the weather listed at 14 degrees this morning when YHC turned off the alarm. Deep sigh….okay lets do this!

14 men showed up to the Tradition AO for an “isolated” upper body workout. That’s in quotes because @ManDown made sure to point out how the 3 Indian Runs we did around the church weren’t upper body exercises….nevertheless, here is the Thang that will ruin all of the sleeves in your shirts, #rippedsleevelife #GAINS

Warm-Up

Mosey around the church to the back parking lot

SSH IC*20

IST IC*20 (Around this time, @Skyline made his daily appearance 3 minutes late…5:30 brother!!!)

Arm Circles

AND WE’RE OFF!

The Thang:

I will preface this by saying that this was a very monotonous beatdown, but the GAINS seen from it are what really count!

Grab a cinderblock!

CB Curls *20

CB Bent Over Rows*20

CB Curls*18

CB Shoulder Press* 20

CB Curls*15

CB Tricep Extensions*20

CB Curls*18

CB Chest Presses*20

CB Curls*20

Lineup for an Indian Run (which is not upper body…thank you @ManDown once again!) around the church

Back to the blocks

REPEATO x2

A little people’s Mary afterward:

Crunchy Frog IC*20 (Magma)

Rosalita IC*20 (Buckwheat)

1 Minute Elbow Plank (Man Down)

“Squirm” (Maximus…more on the quotes in a second)

Low Flutter and Low Dolly IC*10 Each (YHC)

Pretzel Crunch IC*10 each (YHC)

COT

The Swollen Bicep’d Moleskin

1. My arms were killing me by the end of this. Hopefully others felt the same and if not grab one of the bigger blocks next time!
2. For those doing the Curl/Squat Challenge, we completed 300 curls this morning.
3. So Maximus calls out the Squirm, explaining it for our newer guys in the typical Maximus accent (Ya Gotta move ya ahms like dis, one two tree…etc.). Now Maximus has been on a roll calling people out on their form recently (YHC included) and I believe it got to his head today. @Buckwheat nailed him for doing “Coyote Curls” during one set and then we all look down and realize that while he is counting the Squirm….THE EXERCISE HE CHOSE TO DO….he is doing it wrong!!! All hell broke loose, the count was lost, and we moved on from the atrocity that was Maximus’ Squirm.
4. Great to see guys like @Brutus and @Mr.Rogers out there this morning! Keep showing up! They don’t get easier but you get stronger!
5. Lots of announcements (Financial Peace University, Man Cave Monday, etc.) so check out @ManDown’s BB from 1/6/16 at the Precinct or @Dingo’s from 1/4/16 at Tradition.
6. Pleasure as always leading you men this morning! Oh and @R2D2 broke a cinderblock…..

Aye

Coyote…HOOOOOOOOOOOOOOWWWWWLLLLLL

Davis Lake, Iron Fist, The Precinct, Tradition

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