Scrawny to Brawny – Chop Shop

Posted on Posted in Backblasts
  • When: 1/28/2021
  • QIC: PUD
  • The PAX: Extinguisher, Updraft, Lifo, Eileen, D-Nice, Septum, Hey Boss, Bert, Mr Woodchuck, Lego

11 HIM’s posted for a free men’s workout at Tomahawk Park. Known in the gloom as chop shop! Three opted for a 5 AM run ahead of the 530 work out.
YHC showed up a little before 5am to set up… at 5:30 it was time to get to work!
WARM UP
  • 10 side straddle hops in cadence
  • 10 reachers in cadence
  • 10 little baby arm circles in cadence – fwd
  • 10 Moroccan night clubs in cadence
  • 10 little baby arm circles in cadence – bkwd
  • 25 Merkins Oyo
THE THANG
Making use of the field there were a number of stations set up. Pax partnered up and everyone started at a different station. Partner’s alternated exercises at each cone.
Station 1 :
  • 100 jump ropes per partner.
  • Bear crawl to
Station 2 :
  • 3 sets of 10 – Lat Raises
  • 3 sets of 10 – Rear Lat Raises
  • Jog to
Station 3 :
  • 3 sets of 10 – Kettlebell Snatch
  • 3 sets of 100 jump ropes
  • Bear crawl to
Station 4:
  • 3 sets of 10 – Pickle Bucket Upright Row’s
  • 3 sets of 10 – Mountain Climbers
  • Jog to
Station 5:
  • 3 sets of 10 – Dumbell Curls
  • 3 sets of 10 – Merkins
  • Jog to (should have been bear crawl to)
Station 6:
  • 3 sets of 30 seconds – Battle rope
  • 3 sets of 10 – Upright Pickle Bucket “Bench”Press (on 6)
  • Walk to
Station 7:
  • 3 sets of 10 – Wrist Curls
  • 3 sets of Wrist rolls – Arms at shoulder level
  • Walk to (should have been bear crawl to)
Station 8:
  • 30 second low plank
  • 30 second side plank – left
  • 30 second low plank
  • 30 second side plank – right
  • Walk to (should have been bear crawl to)
Station 9:
  • 3 sets of 10 – Jackknife on swings
  • 3 sets of 10 – V-ups w/ medicine ball
Rinse and repeat through tad many cycles as possible until time is called! Everyone got through at least one full cycle. If we got two groups at the same station, I should have had the ones waiting doing burpees.
COT
  • Some divine words of inspiration and Pudisims
  • Prayer & Pledge
  • Septum’s dad – waiting on news to see if prostrate is cancerous
  • LIFO’s son
  • Additional prayers that YHC currently can’t recall
COFFEETERIA

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