Sometime in the near future find and create one on one time with each of your loved ones, especially your children. As they get older they and we tend to move apart and spend less time together finding easy excuses to grab our attention or time. If you can, take a day trip even. Recently that’s what I did with my 2.0 Cap’n Crunch ( Nick as we sometimes call him ) and we went to Jacksonville, Fl for Spartan. The M suggested we do this alone together and not only was I overwhelmed by this time together but it’s merit deserves my passing along and I bring this up first not only because I feel this message has more value than today’s workout but i hope that those who don’t tend to read my posts will catch the first few lines in the preview and take this life lesson to heart!
I also imparted another PSA at the end and I may as well get it out of the way as well… yesterday I received my first Covid vaccine dose and if any are fearful of deleterious conditions …. I’m here to say thatttttttttt …. sorry …. momentary lapse ( where’d that last hour go?) …. jk …. there were no troubles/ side effects and Caromont has the process down to a science … you are in and out faster than a Taco Bell taco!
On to the beat down :
warm up where we utilized video technique ( some of it ) that was posted on Slack few weeks ago
Ssh, lunge with twist arm circles from small to large forward and reverse plank jacks each for about 20-30 seconds (there were a few others in video but couldn’t remember)
Grab two bricks or matching set of dumbbells
Mostly we performed curls, upright rows but sometimes I added upright fly and fly press(?) in front we also pistoned our arms overhead a few triceps sometimes even using benches for curls both straight up and down and turning your hand and weight in the direction of movement ( twist your wrist)
Now when we. Performed single arm exercises we used our left ( most of us as …there’s a few southpaws in the bunch and I was quickly corrected when I mentioned the whole dominant hand , anyone here left handed and who writes with their right hand … Hermie advised me that these were different things… it seems he’s sort of ambidextrous ) or our nondominant hand first focusing attention in a new way!
There was two brief intermissions of core work dips and calf raises
we finished with 5 minutes of core finishing so perfectly on time you would think I planned it !! Most notable mention to Voodoo with the extra emphasis on twist during his American Hammers holding us to one side and then the other ….. ouch!
on Skack the other day I posted old video of Reese’s peanut butter cups ( there was lot of talk of candy bars worthy of eating today ) of “ You’ve got your chocolate in my peanut butter!!”
well this comes from the musical aspect for today
mash-ups …. hehe….
Stayin’ in Black BeeGees /AC/DC
Billie Cocaine Michael Jackson/Eric Clapton
Living for the Paradise City GNR / Stevie Wonder
With A Rebel Yell She Cried Don’t Give Up the Fight
Billy Idol/ Bob Marley
Stop and Bust a Move Buffalo Springfield and Young MC
Flyin’ Hot Stuff Donna Summer/ Ozzy
Bang Your Head (Its A Celebration) Kool and the Gang/ Quiet Riot
I Heard it Round And Round The Grapevine
Marvin Gaye (Temptations)/ RATT
newcFolsom Saturday AO
money taken up for. New Zion church food trailer see Sargento
during namearama Spider-Man aged 3 years in less than 3 seconds …. had to be there !!
I created this and used it at least twice a week and it is the only change up I modified and can attest my increased performance at Spartan ….. I’ve been doing running/ boot camp / weights / dead hang / pull ups/ chin-ups but this is the only other difference and it helped me to not incur burpee penalties and Saul through many obstacles that I struggled on in previous 6 OCRs ….
hopefully it was worthy of those who posted but either way …. I appreciate the honor of the Q…. thx men