BOB and a Gorilla Complex

Dang, it’s hot. At 5:15 and not a soul in sight, YHC was thinking the heat had scared the Midoriyama PAX away. To his relief, all the boys showed up a few minutes later. Some clouds had rolled in to block the sun and the rumble of thunder was heard in the distance. No matter. It’s still freaking hot out here, so YHC developed a Weinke that would keep the PAX’s heart rate relatively low. Mumblechatter at this AO is always a given, and with Mayor and Freight (and a rather snarky Def Leppard) in attendance, YHC knew we were going to have fun!

Warmup:

• SSH X 13IC
• Abe Vigodas X10 IC
• Right over left stretch
• Left over right stretch

Thang:

YHC searched the F3 Exicon and came across a block routine called “The Gorilla Complex”. 8 rounds of:

• 8 Curls
• 8 Overhead Presses
• 8 ALPOs
• 8 Tricep Extensions
• 8 Merkins on the Block
• Run a lap around the parking lot behind the turd shack

If you notice, the exercises are arranged where the first letter of each exercise spells “COAT”. There’s an “M” at the end for Merkins. This was done so YHC could remember the exercises called. The Weinke had them listed with ALPOs and Overhead Presses reversed, so it would’ve been “CAOT”. Mayor and Def Leppard assumed it was their civic duty to call the Q out for not following his own Weinke to the letter. YHC crumbled his Weinke and threw it at the feet of the 2 hecklers, flew a one fingered peace sign their way, and assumed control of the workout.

The heat was really getting to the PAX. Freight hardly talked (probably because he and Gumby were in bat flipper mode). Def Leppard’s mumblechatter game was at a professional level, and Mayor begins to tell the PAX he’s a draft horse because he has Clydesdale’s hooves on his arms. Ash Pond is discussing his sex life (or lack thereof) and Pall Bearer’s eyes are rolling around in his head. Luckily, we finished  shortly thereafter.

Next we did a crossfit WOD simply called BOB. It’s simple, but effective. 13,12,11,10,9,8,7,6,5,4,3,2,1 reps of:

• Hand Release Merkins
• Big Boys
• Squats

The rain began to fall as we pushed through this one. It felt really good. We were getting covered in grass and mud but no one cared. As we finished, the rain stopped. We had a few minutes for 5,4,3,2,1,1,2,3,4,5 reps of curls and overhead presses. Return the blocks to the storage area, get the pledge and that’s it.

Announcements:

• Convergence 7/16 at Folsom
• 2nd F lunch on 7/20
• F3 Dads on 7/23 at Gashouse
• Tubing on 7/30

Prayer Requests:

• Mayor’s M
• Gumby’s Mom
• Huckleberry
• Turtleman
• Purple Haze’s M and Sister-in-Law

YHC took us out in prayer.

NMM:

Great work by all the guys today. It felt like an oven but they pushed through. Special shout out to Pall Bearer who is consistently posting in the heat and pushing hard. He’s lost 7 pounds this week! T-Claps to you, brother! Ash Pond pushed through with no problems despite he’s a Kotter. Freight and Gumby bat flipped for 45 minutes as if the heat didn’t bother them at all. Def Leppard’s face was as red as his shirt but he was still dragging Mayor’s butt during the Gorilla Complex. Mayor still knocked it out and kept the mumblechatter going despite having hooves on his arms.   Does he need to see a doctor or veterinarian?

Thank you men for allowing me to call you guys “brother”.

L8R SK8TRS,

Slaw