A prime number of SOJ HIMs gathered in the NoToll parking lot eager for the low-cardio pump session YHC had teased the night before. Little did they suspect the pump they sought would come at such a high price.
Mosey to the far parking lot, stopping at the bridge to pay the toll (10 incline merkins & 10 dips).
WARMARAMA
- With temps in the high 20s we have a quick intro and jump into fast-paced SSH, followed by various IC movements waking up the whole body.
- Warm-up complete. Locate the eight CMU coupons behind the dumpster enclosure and carry them overhead, with arms straight, back to the basketball court.
COP #1: Gorilla Complex
- Line up the coupons along the baseline and partner up for 5 rounds of the following:
- 8 Curls for Girls
- 8 Standing High-Pulls
- 8 OH Press
- 8 Tricep Extensions
- 8 Merkins (coupon on the ground off to the side)
- While Partner 1 is completing the complex, Partner 2 bear crawls to the far baseline and back.
- The objective is to hold the CMU the entire time while performing the complex until the merkins, working the upper body muscle groups continuously while moving around the center of mass.
- Zero mumble-chatter, just solid work by the PAX. Those bear crawls kept our shoulders smoked the entire time.
COP #2: Coupon Indian Crawl
- Stack the coupons in the corner of the court and line up, on your six, along the sideline.
- HIM closest to the coupon pile grabs one, performs 2 WWIIs, then passes the coupon to his right.
- Repeato until all of the coupons are passed over, then get up and run to the end of the line to receive the coupons coming down the tracks.
- Choo-choo, the pain train is rolling! It didn’t take long to find our groove as a unit and we circled the perimeter of both basketball courts despite Last Call attempting to divert the train down the center between the courts. In protest, he broke one of the coupons.
- Mumble-chatter starts to pick-up as we turn the first corner and we realize how long this is going to take. Honeymoon reminded us he was cold about every five minutes.
- After doing 2 WWIIs for 3/4 of the loop, we switched it up for 2 seated OH presses.
- All-in-all this was about a 20-minute suck-fest. Great work!!
Three minutes left so we march the coupons back to their resting place behind the dumpster and gather there for COT.
Announcements
- Meatball VQ tomorrow night (2/21) at The Crossing!
- Off the book rucking at Huguenot Flatwater tomorrow AM w/ YHC and DTH. We have extra packs for anyone who wants to try rucking!
- GROWRUCK May 4-6: You’ve heard about it. You know you should sign up.
Prayer Requests
- YHC is very grateful for the PAX lifting up my family in prayer and supporting us as we move forward from our miscarriage a few weeks ago.
- Dr TryHard took us out.
