Bermuda boys brought 4 PAX to beef up the back and biceps – barbaric body weight brutality to brighten our Friday! #Alliteration. YHC has a love/hate relationship with pull-ups – but given the amount of “push” (Chest, Tris) we do during F3, it takes some focused efforts to target the back/bis/rear chain. Today was all about the pull-up! Nearly 100 were completed (PERFECT FORM! ha) during the following circuits…
- 1 mile Warm-up JOG
- OYO Stretches
- COP 1 – Pullup Ladder
- 1 P/U (all 4 Pax rotate thru, short break b/w each set)
- 2 P/U
- 3 P/U
- 4 P/U
- 5 P/U (at this point – burned out – START BACK AT 1!)
- 1 P/U
- Repeato going up the ladder and start back at 1 once the burnout sets in
- COP 2 – EMOM Pullups
- Every minute on the minute – do 3 pullups
- In between – Elbow Plank
- about 9 minutes
- COP 3 – Hangman Conditioning
- Pair of Pax – Run to Light Pole
- Pair of Pax
- 30 second chinup hang
- 30 second straight arm hang
- lunges
- Repeato each pair through 3x
- COP 4 – Push Pull Burnout
- 1 Pullup + 2 Merkins
- 2 Pullup + 4 Merkins
- –> All the way up to 5 pull-ups and 10 merkins
- MBTTF
- Names/Numbers
- Announcements: Saturday Ruck at 6, State Farm themed Q at R&R, Sunday ruck at 7 – see Lockjaw
The crew seemed to enjoy today – great effort and totally smoked the rear chain of the body. As a plus we got to save the legs/hips/knees a little bit after all the rucking and running we’ve been doing. Hoping Bermuda team can start some OTB on Friday’s as that seems to work for our schedules and helps us avoid the drives to west end. Props to Mudslide for getting like 2 hours of sleep after his Amazon shift and hitting it anyway!
Prayers for my KC community going through the all to familiar pain of a mass shooting in our city at an everyday event. Pray that the children especially heal physically AND mentally after such a traumatic event. Thankful for the PAX today though – to bring some bright light into my life.
-State Farm
