September 5th, 2016 By Tough Skins

YHC has always said that simple does NOT equal easy.  To add to that, even the easiest things can be hard if you do enough reps.  So goes the labor day special that followed.

Capri Lap

• Mosey around the parking area
• Reverse Gear
• Karaoke
• Flapjack

Warmup

• Let’s get this party started!  Mosey to rock pile for a lifting rock. (Did someone pickup Blue Crush’s rock?)
• SSH (10x)
• Rock Curls (5x each arm for 10x total)
• IW (10x)
• Rock Curls
• Windmill (10x)
• Hey you guessed it… Rock Curls!!
• Happy Appys (10x)
• Rock Curls
• Rock Merkins (5x each arm for 10x total)
• Rock Curls

Tha Thang

Part 1

• Partner up for Dora 1,2,3
• One partner works towards team total while the other partner runs the mini track around picnic area – then flapjack until total team count is reached
• Total counts are as follows:
  • 100 Merkins
  • 200 LBCs
  • 300 Squats

Part 2

• Grab your rock (trade out for heavier version if needed… only me?  OK whatever) and mosey to sand courts for some beach fun
• Rock Press (15x)
• Run to closest tree line
• Rock Curls (20x so Gremlin can have equally sized biceps)
• Run to far tree line
• Tricep Extension (15x)
• Run to near tree line – across the beach if you dare
• Bent Over Rows (15x)
• What’s that I hear?  Run to far tree line, Captain Original?  You got it!!

Part 2b

• Triple Nickel  No time for that… audible time
• Circle up closer and pass your rock one place to the right – who tossed their rock out?
• Rock Presses
• Pass the rock
• Rock Curls
• Pass the rock
• Tricep Ext
• Pass the rock
• Bent Over Rows
• Pass the rock unit you have your original rock

Mary

• Mosey to rock pile and “carefully” redeposit your coupon – oops YHC accidentally made his rock smaller for next time
• Rosalita in Espanol (15ish)
• Flutter in Merican (15ish)

Moleskin

• Thank for the uh… help this morning.  At one point Chum tried to take rocks away from people and at another point Hugo was correcting YHC cadence count.
• Hey Hugo – you have the count down pat.  Time to Q my friend!
• Captain Original likes a little repetition.  Hope you don’t mind.
• Strong effort by all.  Knowing the rocks wouldn’t present enough resistance to make curls effective YHC decided to go for quantity to make it worthwhile.  Hopefully you’ll feel it later today.
• As always – it’s an honor to lead and am amazed once again how God uses the weak to lead the strong.  Props to Sky Q for the weather this AM.  Good to see maybe the heat is letting up.
• Hey speaking of Qing.  All of you new guys are more ready to Q than you realize.  Time to step up and take the lead.  If you’re unsure you can co-Q with one of us.
• To God be the glory!

Piledriver

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