Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Prime Numbers

  • When: 20171128
  • QIC: Stalker
  • The PAX: Grits, Momswap, Green Thumb, Cheetah, Hard Drive, Bedpan, Where Ya At, Old Flame (respect), Walk Off, J5, Neon, Cheech


by

Intro:  As hard as it is to workout in the gloom of early morning, I have always respected the men who can motivate themselves to workout in the evening after a hard day at work. These guys get after it too. 13 men made the decision to get after it at Accelerator. Cheech and Walk Off made the rare afternoon appearance. Where Ya At has been more like There You Are as of late. Neon returned after a 5 month layoff. Welcome back. Several guys, like Grits, Green Thumb, Hard Drive, and Bed Pan, are getting stronger and faster and incorporating that DFQ attitude. And of course, we had the usual squad of killers like Momswap, Cheetah, Old Flame and J5.

Disclaimer:  Given

Warmup: Squats (low & slow), then straight into Monkey Humpers. Merkins (low and slow), then straight into Mountain Climbers.

Thang: Grab a partner, mosey to the cage, grab a tire for each team, and line-up at the pullup bars. YHC had prewritten the workout plan on a dry erase board, complete with pictures and diagrams. This was a Four-Corners workout.

Corner A – pullup x1 (4ct), team carry tire to next corner.

Corner B – deadlift tire x3 (4ct), flip tire to next corner.

Corner C – broad jump over tire x5, team carry tire to next corner.

Corner D – team OHP x7, flip tire to next corner.

Corner A – burpee x11, team carry tire to next corner.

Corner B – team bench press tire x13, flip tire to next corner.

Corner C – leg press w/ partner on tire x17, team carry tire to next corner.

Corner D – situps in tire x23, flip tire to next corner.

Corner A – pullup x1 (4ct), burpee x11, team carry tire to next corner.

Corner B – deadlift tire x3 (4ct), team bench press tire x13

Next, the PAX lined up the tires across the yard, heading toward the cage for a team tire flip relay race. Man#1 would flip the tire 3 times, then sprint back to the start. Man #2 would sprint to the tire, flip it 3 times, then sprint back to the start. Rinse and repeat until your team reaches the pullup bars. This was a gasser! Team J5/Momswap won.

Next, sitting in the tire with your teammate, interlock hands and give resistance to your teammate as you alternate doing situps. This looked much gayer than intended.

Next, Combat Situps – with hands still interlocked, try to force your teammate back. This produced a good ab burn, but still looked gay. YHC will work on it some more.

Stow tires.

Mary: Rocking Horse LBC’s

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