September 25th, 2017 By Project

12 showed up to the gloom after YHC sent a Slack teaser about a chaotic beatdown and a promise of no math.  What the PAX didn’t know was that this might be a little more chaotic than what they were expecting.  The goal of this workout, after Heatstroke’s form police and cadence school last week, was a beatdown with no cadence at all.  Welcome AMRAP (As Many Reps As Possible).  The goal was to have the PAX rotate through stations and complete each exercise to failure, AMRAP, modifying as needed.  It began with a walk to the center of the HT parking lot with bell.  Everyone in plank for the F3 disclaimer and instructions for the morning.

 

 

Warmarama

– Plank AMRAP (PAX remained in plank until could not continue.  YHC bowed out to Heatstroke in the interest of getting the PAX into their stations).

 

The Thang

YHC had to set the stations based on the number of PAX who showed.  Usually there are around 6 or so regulars, so to my joyful surprise, 12 PAX showed and adjustments were made on the fly.  Each station was AMRAP with 1 PAX running the HT lot as a timer.  The stations were as follows for a full body workout (names may be off):

 

• Clean and press,
• Overhead shoulder press
• Bicep curls
• Tricep Extensions
• Wrist curls
• Lawnmower pulls
• Sumo squats
• Goblet squats
• Upright rows
• Arm extensions (front)
• Calf raises
• Mosey (Timer)

 

Two full rotations for each of the PAX were earned.

 

Mary

– Mason twist, AMRAP

– WWII (sit and press) AMRAP

– Chest press AMRAP

 

Time!  Recover, recover.

 

CoT

Prayers to Heatstroke’s father, Marie Callender’s mother, Schnitzel, Whatley’s sister, and all the others in need of strength and healing.  To the 2.0’s for their desire to post and lead.  HEC begins 10/2.  Q school tomorrow at 0500 at WROPS led by Whatley.

 

Moleskin

• As always it was an honor to lead each of you. Aside from the initial chaos (as promised), I hope you found the beatdown was a challenge.  Next time, I will need to have the exercises on sheets of paper, as I had to spend a lot of time reminding the PAX the exercise they were supposed to be doing.  My own fault.  As Q, I try to bring different challenges to shake things up.  Granted, this was a modification of a conveyor belt workout, I tried to include some often-neglected muscle groups (forearms, calves, etc.).

 

• As I mentioned in one of my previous back blasts, I think it’s important that the PAX bring out their 2.0’s. With 2 posting today, including FNG Paxton getting his name, AA, it’s great to see the father and son bonding and relationship strengthening.  As a side benefit, they get to see what HIM’s and leadership looks like and learn to emulate it.  Keep them posting!  Welcome Double AA.

 

• Filmore and Ty Webb were able to enjoy a special male bonding beatdown today as they were inseparable and agreed to work the stations together, in tandem. F2 during F1 is good sometimes, I guess.  Heatstroke may have been a little jealous wishing he was included in that mix I imagine though.

 

• Good to see Decaf back after a 10-month hiatus. Keep posting and keep up the good work.  Hope to see you soon at the next workoutS.

 

Philippians 4:13 – I can do all this through Him who gives me strength.

 

Bell Buster

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