Strength & Hills

Preamble:

First, special thanks to Dreamer for a Q swap this week so that YHC could accommodate the work schedule of my family’s main breadwinner. The big disappointment was that I wasn’t present for our 2nd Semi-Annual Election Research BD. But alas, my lower back is grateful.

Second, winter is coming. And with winter comes the need for more cardio for natural warmth on sub-40-temp BDs. Thus, a breezy, mild morning in early November proved a perfect time for one-last strength BD before the season transition to a “running AO”.

Warm-O-Rama:

Warmup was onsite. They said something about a 0.0 warmup? The usual SSH followed by some dynamic stretching ensued. Don’t remember the last time I actually prepped for a warmup.

The Thang:

Mosey to the coupon pile. Our brave Nantan made notice of the need to replenish our coupon pile. Good news, Nantan, the Roswell Parks Bond Referendum passed, so we should be getting some more coupons soon! Anywell, the Q told the PAX to grab a carrying coupon: we would be doing Cusack Lunch Walks and Coupon Crab Walks…some chose wisely…some chose poorly.

Meet up at the very bottom of the Coupon Knoll. The purpose of this next series of excercises was to traverse to the top of the hill and back down.

• Lunging Cusack, stopping every 10 Steps for:
• 1 Merkin
  1 Wide Merkin
  1 Diamond Merkin
• Repeat up the hill, stopping every 10 steps, adding a rep each time (2 Merkins, 2 Wide, 2 Diamond, then 3, 3, 3, then 4, 4, 4). Only stopping to regroup at the first crosswalk.
• At the crosswalk – wait for the 6, then Captain Thor rounds 1-5
• Back to Lunging Cusack with the same pattern (10 steps, then 3 movements with escalating reps).
• Curl
  Skull Crusher
  Row
• Regroup at the top parking lot for Captain Thor, rounds 6-7

We switched it up on the way down, replacing the Lunging Cusack with a Coupon Crab Walk.

• Coupon Crab Walk, stop every 10 steps for escalating reps (we determined that alpha count would be better)
• Squats
  Right-Leg RDL
  Left-Leg RDL
• ***We didn’t make it to the crosswalk…so we ended up putting our Coupons back, moseying to the flag, and finishing Captain Thor. But…below s what was planned out. Maybe in the future we swap out Coupon Crab walks with something faster moving back down****
  • Regroup at the crosswalk – Captain Thor 8-9
  • Coupon crab walk, stopping every 10 steps for escalating reps:
  • Monkey Humper
    KB Swing
    Calf raise
  • Regroup at the bottom -Captain Thor 10

COT:

Lots of ways to be involved in the next 4 weeks, so keep an eye on Slack and do good things.

Prayers for Zohan’s family’s travels and health.

Naked-Man Moleskin:

Always fun to be out there with you boys. Hope this one was fun to do….the best part about strength-based BDs is the mumblechatter. Nothing better!

Scratch-Off, out.