Intro: When YHC designed this workout, he wasn’t in love with it. There are only so many exercises that can be done with a block, and we seem to do them ALL THE TIME. However, YHC felt the crushing pace and the multitude of exercises would make the workout challenging enough. A set of dice was incorporated just to keep it interesting. The “Triple Gross” deployed 12 exercises, 12 reps each for the COP, Thang, and Mary.
Warmup: Not the typical warmup… LBAC, squats, imperial walkers, merkins, monkey humpers, LBC’s, hand release merkins, Bobby Hurleys, crunchy frog, tempo merkins, calf raises, flutter kicks.
Thang: With blocks – tri extensions, OHP, curls, upright rows, calf raises, squats, kettlebell swings, lawn mowers, alt merkins, skull crushers, block presses, dammits. Before each exercise, YHC rolled a set of dice – if your number came up, you did a solo log run around the AO while the rest of the PAX exercised.
Mary: WW1 situps, Freddie Mercury, American hammers, heels to Heaven, plank jacks, X’s & O’s, reverse crunches, burps, iron crosses, dying cockroach, pickle pounders, 100’s
Namerama, Numberama, Pledge, Announcements, Prayer Requests, BOM:
Devo: “Jesus answered, Are there not twelve hours in the day? If anyone walks in the day, he does not stumble because he sees the light of this world.” John 11:9. The number 12 is referenced 187 times in the Bible – 12 disciples, 12 apostles, 12 tribes of Isreal, 12 gates, etc. It represents authority and perfection. Maybe that’s why we have 12 jurors. Besides the obvious “walking in the light vs. darkness” theme, here Jesus is illustrating that there is a time for everything. Do what needs to be done, when it needs to be done. Also…it was a convenient tie-in to the 12×12 workout 🙂
Moleskin: What’s worse, a good plan poorly executed, or a poor plan expertly executed? To me, the “Triple Gross” looked better on paper. In practice, it was too many exercises with too few reps. In retrospect, I would reduce the # of exercises and increase the # of reps, and add more cardio. Also, the dice was a good idea, but for 18 PAX, I should have made 6 groups and used 1 dice instead of three so that the probability was equal at 16.7%. With 3 die, the men in the middle (10 & 11) were 27 times more likely to do a solo log run than the men on the ends (3 & 18). Right, Matthew Orosz, What?! Oh well, the pursuit of the perfect beatdown continues. My next Q engagement is The Ditch next Tuesday, and there will be no more easy workouts.