On this lovely morning in folsom we would see if dirté was ready to co q. He did and he did well
Show to know
Day: September 30, 2018
27 men showed up for a labor day murph. We showed up and did 100 pull ups 200 merkins and 300 squats. We fellowshiped afterwards. It was an honor or to lead.
So with all the races around and no hint of fall in the air Tesla takes the reins back at The Yank, this time with a few twists and turns as follows!
COP:
SSH X 20
IW X20
Copperhead Squats X 20
Merkins X 10
Mountain Climbers X 20
Mosey on over to the tennis court, took the pax by surprsise!
Jack Kevorkian time, aka partner assisted suicides.
Here’s the drill. Partner 1 runs suicides on the tennis court, baseline, midcourt, 3/4, baseline.
Partner 2: Called exercise until partner 1 finishes. Plank and wait for Q instructions.
Round 1: Diamond Merkins
Round 2: Jump squats
Round 3: CCDs
Round 4: LBCTs
Round 5: Hand release merkins
By now, pax was having some REAL fun! Especially on this crisp fall day (NOT!) which felt like mid August.
Return trip:
Mosey back to the corner of knowledge stopping at each street crossing.
Crossing 1 : SSH X 20
Crossing 2 : Squats X 20
Crossing 3: Regular merkins X 20
Crossing 4: Monkey humpers! (Note: This was on main street Belmont. You can only imagine!)
Corner of knowledge:
Inclined plank to hold six inches
Step ups X 10 each leg.
Rinse and repeat with step ups X 20
Mosey down to the playground.
Three sets:
10 pullups
10 merkins
10 squats.
Run to the top of he steps, 10 SSH.
Rinse and repeat
You knew it was coming!
Bear Crawl Slalom X 2 each to the pad.
4 minutes of Mary
Done and Pledge!
NMM:
Great, great work today by everybody. Warm and humid. No hint of fall. Didn’t matter, we pushed on through. Great work by everybody. Welcome back Breaker, Breaker! Been awhile brother, always a pleasure to be with you! Figuring ot have a guest Q in Eminem late October from Metro. Be prepared!
Looking for Q spots from now to November. Step up!
Tesla out
Back In Black
Linus lead the pledge and warmup before we broke out to Bootcamp and Pain Lab.
For YHC’s VQ, I chose the easy way out. A no cadence Pain Lab, no need to look at a clock, and an easily self-modifiable beatdown. Appropriately, all PAX wore black.
Music provided the soundtrack and the timer for the workout. The album chosen for my VQ was the #77 greatest album of all time as voted on by music critics: Back in Black by AC/DC (42 minutes 11 seconds).
The beatdown included 10 stations, and each station contained 2 exercises. The PAX were to do 15 reps of the first exercise, then 15 reps of the second exercise, then rinse and repeat these two exercises until the end of the song, unless otherwise instructed. Printout sheets that showed the form of each exercise were provided, so if anyone wants to repeat this beatdown in the future, hit me up and I can provide the files.
All PAX were instructed to pick a station, and at the end of each song rotate clockwise to the next station (I explained gently that this was to their left). Any coupons at a station were left behind. If any coupon was too heavy, soccer players had the option to replace any exercise with 15 burpees. Emphasis was placed on full range of motion, and slower pacing. The amount of rest taken between sets by each PAX dictated their personal difficulty level.
The Thang
Quick instruction was provided on how to use a macebell as some PAX seemed confused by this strange implement, which could completely destroy a Prius in two strokes if you put your back into it.
Station 1: HELLS BELLS – ONE 40 lb. Kettlebell
This is the station that created the most complaints and tested the manhood of the participants, but the PAX got it done much to the benefit of their overall health and wellbeing.
- Kettlebell Swings
- Behind the head tricep extensions
Station 2: SHOOT TO THRILL – TWO 6.6 lb. Dumbbells
A couple PAX let it be known that these weights “were light”, a welcome respite from the brutality of Station #1, but as the repetitions increased and the shoulders started to burn, the mumble chatter heard from station #2 dissipated.
- Lateral Arm Raises
- Front Arm Raises
Station 3: WHAT DO YOU DO FOR MONEY HONEY?
Worked in some core exercises, and gave the arms and shoulders a chance to rest.
- Flutter Kicks
- LBCs
Station 4: GIVEN THE DOG A BONE- ONE 20 lb. or 10 lb. Macebell
Two sizes of macebells were provided at station #4, a 20 pounder for football players, and a 10 pounder for runners. The exercise is just as it sounds, move the macebell from the ground to over your shoulder with a half-lunge movement, just like you’re digging a grave. At some point a PAX commented this exercise worked muscles that had been dormant for a couple decades. Mission accomplished.
- Gravediggers (LEFT)
- Gravediggers (RIGHT)
Station 5: LET ME PUT MY LOVE INTO YOU
Comedy relief station.
- Monkey Humpers
- Crab Humpers
Station 6: BACK IN BLACK – One 40 lb. Kettlebell
Foundational compound exercises that should never be avoided as they prevent chicken-leg-syndrome, but I feel the weight should be a bit higher for the next time, or increase the burn by utilizing more time under tension.
- Deadlifts
- Goblet Squats
Station 7: YOU SHOOK ME ALL NIGHT LONG – TWO 20 lb. Kettlebells
This station was easy, moderate or difficult based on where you started the workout. Also foundational compound exercises.
- Military Presses
- Bentover Upright Rows
Station 8: HAVE A DRINK ON ME
Defib keep perfect form on his plank for the entire duration of the song. He won this station hands down, and also provided inspiration for the other PAX. YHC on the other hand, had to ruck around the circle for a bit. Not my best effort. I still feel shame.
- Plank until failure
- Plank until failure
Station 9: SHAKE A LEG
Blood to the chest. Blood to the legs. Blood to the chest. Blood to the legs. = Beatdown
- Merkins
- Mountain Climbers
Station 10: ROCK AND ROLL AIN’T NOISE POLLUTION – TWO 17 lb. Dumbbells
This was a good weight for the Hammer Curls, but a bit light for Flys. YHC commented on Sargento’s pump after he completed this exercise. His bicep definition was coming through in 4k, although it may have been the lighting. Not quite sure.
- Hammer Curls
- Flys
PAX helped load all the coupons into the car, and we circled up for some Mary until the bootcamp crew returned victorious with Linus leading the way.
TIME
COT
Linus lead prayer requests, announcements, & Nameorama.
Post beatdown selfie (hard pose):
