More Comrade for YHC and the 3 Amigos
All Rolling Stone BackblastsJuly 6th, 2020
YHC rolled into the CB lot with his back bumper lower than it normally is to find the clown car carrying the 3 amigos having already arrived. They look just like Chevy Chase, Steven Martin and Richard Short except less funny but less scrawny. Disclaimer given and we do a mobile warmarama around the Teeter:
Warmarama: SSH, Windmills, Elbow in Instep, Sky cheeks (working on the name,) Inchworms – mixed in with shuffles and cariocas – and back to the lot.
The Thang: Comrade is back with his Quick and the Dead protocol. Minimalist training. We bust out Hot Pack’s favorite, which is a workout in itself, snatches, to begin. Go Heavy as you can. Do 10 reps EMOM. After doing each arm, get 1 extra minute of rest. We did 3 rounds, The goal is strength and power, which you can’t deliver if your lungs are burning and your muscles are on lactic acid overload. We take a lap around the entire HT lot.
Next, Swings and Merkins. Same protocol. EMOM with single arm swings, or 2 rounds of two arm swings. Then one set of 10 Power Merkins, ie really good explosive merkins. 1 minute extra rest. I believe we did maybe 4 rounds and time for…
Mary: 50 LBCs and recover, recover
COT: F3 Albemarle Launch this Saturday 0700..and for the next 4 weeks after that…then we launch MeCa’s newest AO, Midland…and we support that for a while as well.
Moleskin: It almost brought a tear to QIC’s eye when we were only doing swings with 50# plus KBs, most of them one handed…strong work gents! I have copies of pdfs of the Simple and Sinister and The Quick and the Dead written by Pavel. I could probably email them to any pax interested. YHC felt pretty darn good after his GoRuck Tough on Friday/Saturday, so he took the Q today. Felt great! Heavy day was fun indeed. Have a great week!
Heatstroke