Return of the Pickle Buckets

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Conditions were ideal for the return of the pickle buckets at Chop Shop. Each bucket was filled with 50 lbs of sand. Cindy’s & jump ropes would also be in play for todays Beatdown. New shocks will be needed for the trusty Sequoia one of these days due to the shear weight of coupons being constantly lugged around!

The pax were overly excited as YHC rolled in at 5:29… did they think I was going to leave them hanging? Did they hope I’d be a no show? No way!!! Not a soul crushing Beatdown but one to get the heart rate up & tax the muscles a bit. Here’s what we did!

WARM UP
– 10 SSH IC
– 10 LBAC Fwd IC
– 10 Moroccan Night Clubs IC
– 10 LBAC Bwd IC
– 10 Reachers

THE THANG
– Grab pickle bucket & carry around the perimeter of the park
– pickle bucket press 20–4 sets
– Jump rope 50 turns between seta
– Single Cindy Rowe 20–4 sets
– Jump rope 50 turns between sets
– Overhead press 20–4 sets
– Jump rope 50 turns between sets
– Goblet squats 20–4 sets (make sure top of thigh is parallel to floor)
– Plank for the 6 once each exercise (all sets) have been completed before moving onto the next series

THE THANG 2
– Single arm Cindi press 10–2 sets
– Jump Rope 50 turns between sets
– Single arm Cindy swings 10-2 sets
– Jump Rope 50 turns between sets
– Pickle Bucket dead lift 10-2 sets
– Jump Rope 50 turns between sets

THE THANG 3 – Core (ran out of time so this’ll have to wait for another time)
– Reverse Crunches 20
– Wide stance plank w/ Arm Lift (low plank, raise right arm in front, thumb up, hold for 10 seconds & switch arms) 20
– Fire Hydrant In & Out 20 per side
– Manny Pacheo 10 per side
– Mountain Climbers 20

COT
– Kraken coming up, sign up or help out
– Spartan coming up, free sprint for F3 guys