Deep Tracks, Hard Times

Preamble:

YHC dipped into the deep tracks of the F3 Exicon to discover several rarely played gems that rarely see airtime in the Hooch / Bridge / Meathouse neighborhood.

These exercises looked tough and worthy of a music atmosphere filled with decades’ worth of moanin and groanin about Hard Times:

• Ray Charles – Hard Times
• Robert Johnson – Come On in My Kitchen
• When the Levee Breaks – Led Zeppelin
• I Will Survive – Gloria Gaynor
• O-o-h Child – The Five Stairsteps
• The Night They Drove Old Dixie Down – The Band
• Baby Come on Home – Led Zeppelin
• Man of Constant Sorrow – Soggy Bottom Boys / O Brother
• Old Friend – Allman Brothers

Warm-O-Rama:

Coupon carry to jungle gym area. Ruck-less and coupon-less mosey lap with high knees, butt kickers, and side shuffle x 2.

Return to the jungle gym for SSH, Weed Picker, Windmill, Kevin Willis.

Put the ruck back on and grab the coupon.

The Thang:

Thang 1: Flora 1-2-3

The Exicon describes this routine as Dora’s mean, lazy stepsister. Normally a partner exercise, with just 5 PAX we made this a team exercise:

• 100 Merkins: All PAX static hold the plank position w/feet on ruck when not doing Merkins. 1 PAX at a time does 10 Merkins, then rotate till the group has accumulated 100 reps.
• 200 LBCs: Remove the ruck. All PAX on back, static holding legs 6″ above the ground while holding coupon over head. 1 PAX at a time does 20 LBCs holding coupon on chest, then rotate till the group has accumulated 200 reps.
• 300 Goblet Squats: Put the ruck back on. All PAX static hold the bottom of the goblet squat position w/coupon. 1 PAX at a time does 30 goblet squats, then rotate till the group has accumulated 300 reps.

Mosey-walk lap for a breather (kind of)

Thang 2: 45’s

• Colt 45: 45 coupon curls. 15 reps from bottom to middle of the curl. 15 reps from middle to top of the curl. 15 reps of the full curl.
• Bolt 45: (As in Usain Bolt) 45 coupon squats. 15 reps from top to middle of the squat. 15 reps from middle to bottom of the squat. 15 reps of the full squat.
• Jolt 45: (As in YHC just made this up and made it rhyme) 45 burpees. 15 stand-to-plank-and-back. 15 merkins. 15 full burpees.

Mosey-walk lap for a breather (kind of)

Thang 3: GRRs and Grave Diggers

• Grip, Rip, and Roll (GRRs): Sitting up on your six, set the coupon by your side. Grip the coupon. Pick it up and place it on the other side of your body. Now place hands on top of the coupon, rolling into a plank on top of the block, then roll to the ground. Pick up coupon and place it on the other side of your body. That’s 1 rep. Now do it 20x.

10-count

• Grave Diggers: Start standing with feet shoulder width apart and straddling coupon. Squat, grab coupon, and lift it up over your right shoulder till it’s at your right ear. Then return the coupon between your feet. Repeat on the left side. That’s 1 rep. Now do 25x.

Mary

Big-boy situps, pickle pointers, and flutter kicks

COT:

Prayers for a son, and for wisdom and humility as dads as we all mentor our kids.

Thanks for the excitement and prayers for patience on the learning curve at a new job.

Naked-Man Moleskin:

The Meathouse PAX endured hard times as YHC spun a few Exicon deep tracks in the gloom. Some tracks are worthy of a repeat in future beatdowns, while others won’t be missed if they never make another appearance. Regardless, these staunch PAX hung with YHC with a strong performance and a positive attitude. Thanks for the opportunity to lead, always a pleasure.