Deltoids Bro

To continue the brotastic strength training started on Sat YHC left his mobile weight-room packed for GENESIS. Great to see our brother Feud back out in the gloom, even if he did have to travel halfway across the state to post with the East-siders.

The Thang

COP- (PAX was punished with 20 merkins for recovery before being released by the Q- Silver Alert!)

• SSH x 15 IC
• Hillbillies x 15 IC
• Big arm circles x 10 IC
• Good mornings x 10 IC
• Prisoner squat x 15 IC
• Peter Parker x 10 IC
• Parker Peter x 10 IC

Grab your coupon (dumbells with average weight of 20 lbs.) and mosey to playground

The Crimson, modified

• 10 pull-ups, 10 squat and overhead press with coupon, run around outside of playground, 10 bench jumps
• 9 pull-ups, 9 squat and overhead press with coupon, 9 bench jumps……..counting down to 1

This turned out to be harder than anticipated. Heisenberg did some work, lapping everyone at least once, although his pull-up form may have included a bit of kipping. Just a wee bit. From now on YHC will only accept dead-hang pull-ups

Ducks Face the Water- find a pillar on the shelter and face the lake, on command duck walk to next pillar while facing the lake (regular duck, side slide duck, backwards duck, side slide duck)- once at next pillar People’s chair, at next pillar dips IC to 10, at next pillar Balls to the wall)

Jack Webbs with merkins and coupons on the shoulder press- up to 10 (crowd pleaser by about 8 reps- Deltoids Bro!)

COP with coupons-

• Two handed curls for the girls x 10 IC
• bent over row x 10 IC each arm
• goblet squat x 15 IC

Hot Wheels- someone had set up blue trash barrels in the field about 4 feet apart with another set about 25 yards away. They needed to be used for something and YHC thought they looked like the spinning wheels that launch Hot Wheels around plastic tracks, so we accelerated to a sprint for 10 yards whenever we ran through them and did about 3 figure 8s around the track. Points were given for sound effects.

COT/BOM- prayers for continued healing in Feud’s family and for Farah and work-life balance, and for Heisenberg, because I mean, just look at the guy.

Much of the group’s communications have migrated to GroupMe, so if you’re not on it you’re missing out. See Big Bird to get setup.

Keep EH-ing some FNGs and absentees. Great work by Toxic bringing out some FNGs for ANCHOR, and both under 117 years old as well.

Memorial Day is only 2 shorts months away, so start training now for the Murph.

• 1 mile run
• 100 pull-ups
• 200 merkins
• 300 squats
• 1 mile run
• Preferably all done with a 20 lbs vest or Ruck