Comrade…and the Bulldog…are back!
All Rolling Stone BackblastsJune 15th, 2020
YHC has generally stayed away from Monday Bellbusters for a while due to the flaring up of his golfer’s elbow and also to log running miles in anticipation of the Marine Corp Marathon in October (if it happens…) But he had signed up back in January for this one and frankly kind of forgot to move it to another date…so we work with it. The best way to work around an injury is to Q the workout yourself and dictate the work to be performed. YHC had been reading Comrade’s (Pavel Tsatsouline) recent work, the Quick and the Dead, and it was time to bring it on board. But first a disclaimer and…
Warmarama: Mosey to far end of HT lot, side shuffles, cariocas, butt kickers, quadraphilia, high knees, elbow to instep, inverted hamstring stretch and circle up. SSH, Daisy Pickers, prying squats, KB windmills…w/o the KB. Finish “warm up” with 5 turkish gets up each arm in the grass.
The Thang: The Quick & the Dead protocol. Disclaimer, may not be just like the book. Minimalist training. 100 Swings and 100 Merkins. EMOM. Alternate exercises. Rest between sets so that exercises can be performed with maximum power. Heavy KBs on site and pax were instructed to go heavier than they normally do, which they did. YHC started with the 88# bulldog while Hot Pack had Big Red. KW was on Big Orange, while Manwich settled in with Big Green. We went with 2 arm swings. YHC and Hot Pack switched half way through as HP wanted to tussle with the Bulldog.
Mary: With KB. American Hammers, Low Flutters, Ws, Low Dollies, LBCs
COT: Prayers for Johnny, a neighbor of Manwich, who is recovering from colon cancer procedures. He is an active guy and pray that healing provides him the opportunity to go back to his active way. Prayers for our world as we navigate this virus and for us all to acknowledge we are all children of god regardless of race, religion, political affiliation, etc. A little love goes a long way.
Moleksin: Veteran crowd today. Great job stepping up into another weight class by all with the swings. I personally enjoy workouts that go heavy, then you get some rest, so you can then perform more heavy sets without emptying the tank. That was a solid way to take 20 minutes to get in 100 heavy swings and 100 merkins. Weather was rather delightful, low 60s baby, take it everyday if I could through the summer. SYITG!
Heatstroke