Just Some HIMs Gettin’ Swole at Bulldog

Six PAX, including YHC, showed up to do work at the Bulldog on a beautiful Tuesday Morning.

This was planned to be the 2nd episode of “Bubba Sparxxx’s Traveling No-Impact, No-Legs Workout for Core/Arms/Shoulders/Back/Chest” (BSTNINLWFCASBC, for short.)

Advertisement for “Traveling No-Impact, No-Legs Workout” on Slack.

Normally, this “Traveling No-Impact, No-Legs Workout” is designed to be a parallel, complementary activity to the normal AO’s workout, intended for YHC and any injured PAX who needed to keep weight off of their legs/knees/feet.

However, with 30 seconds remaining before Start, the Bulldog PAX mentioned that they had heard tales of the famous Traveling No-Impact, No-Legs Workout. They were so enticed by the promise of gettin’ their core and upper bodies swole’, that they decided that YHC should Q. YHC agreed, and walked back to the Official Vehicle of the “Traveling No-Impact, No-Legs Workout” and got YHC’s phone/Weinke, and the PAX got to work.

THE WARM-UP

Moroccan night clubs
Shoulder Presses
Arm Circles
Plank Hold

THE THANG

The PAX alternated through the following muscle groups, rotating through various exercises that are listed below.
Coupons were used, and depending on the PAX, were mostly in the 30lb range, and in either RuckPlate or Kettlebell form.
Each set consisted of anywhere between 15-30 reps of each exercise, depending on the exercise, and what YHC called.
All exercises were done in cadence, except Plank, which was timed.

Shoulders:
Overhead presses w/rucksack
Arm circles front
Arm circles backwards

Abs/Core:
Big boy sit ups (butterfly)
LBCs
Plank – long hold
Crunchy Frogs
American Hammers, but with and without coupons
Flutter Kicks with coupon overhead, arms extended

Arms:
Curls w/ coupons
Dips
Tricep extensions with coupon

Chest:
Merkins
Derkins
Werkins
Chest presses w/coupon

Back:
Upright rows with coupons
Dumbell rows with coupons
Overhead rows with coupon

Towards the end, YHC suggested to the non-injured PAX that they do some leg work, and Orangeman led them away, into the darkness, down the Bulldog driveway, lungewalking away from the school entrance. YHC stayed at StartEx and did some modified Squats while they lungewalked. It seemed to YHC that the PAX may have been taking a long break before starting their lungewalk back to StartEx. YHC provided some vocal motivation, and when they got back, we knocked out a few more exercises and reps, and then YHC called “TIME”.

COT

Announcements
F3 Dads

Prayer Requests
Whoopee’s daughter
Linus’ Mom
PAX on IR
Turtleman’s continued recovery
PAX searching for jobs. especially for the perseverance and patience required (YHC, included)

Pledge

Orangeman took us out in prayer

Name-O-Rama

Notes:
Although YHC had to withdraw from the physical part of the GrowRuck24 this past weekend in Charlotte, YHC was able to attend the GrowRuck leadership school and also participate in the Support Team. Even though Freight, Tiger, Breaker Breaker, Tesla, and the rest of the GrowRuck24 participants looked like they were horribly suffering from the wrath of the Cadres, YHC was suffering from major FOMO. In addition to having major FOMO, YHC was energized by the event, and is even more psyched about F3’s mission and being more involved in it. YHC is looking forward to the next GrowRuck, and would suggest that more Gastonia PAX give it a shot. (It’s so much more than just a difficult rucking event.)

Happy to grab the Q with these HIM today,
—Bubba Sparxxx