Fonda Ain’t Got a Motor in the Back of Her Honda

Freight got called into work at the last minute. I haven’t Q’d in a while, so I picked it up. I combined 2-3 of my past weinkes into one. trying to dish out something as bad as “Fast Ricky” might have thrown down. The rain made it suck worse, but I dunno if I lived up to the ChatGPT photo Hunchback asked the AI to put together. The more I planned the workout, the more it became more about rehabbing Mayor’s shoulder (trying to follow a format of Shoulders or Back, Abs/Core, and Arms or more core. Mayor was out of town, so… it didn’t matter anyways.

We did a warm up with Short Sale and the Gashouse bootcampers. After some confusion about coupons (I brought enough for everyone, but folks wanted their own (despite not being able to use them for most of the movements)) we bear crawled or lunge walked a bit…

Bear Crawl to first station: 10 burpees (or flying squirrels)

Bear crawled some more to my truck for coupons… though we set the coupons down for some Iron Hulk (Iron Hulk (1:4 ratio of merkin to air presses) adding one with each person in the circle).  Holy cow! It must have been too early, or folks didn’t have any coffee before the workout. The math and understanding of what this was… was BAD! Folks wanted a yoga mat for their knees… I was momentarily confused where I was and almost looking for Jane Fonda to show up from somewhere to relieve me.

We did two rounds of Iron Hulk before picking up coupons and moseying over to the museum.

We tried some additional warm up moves…
20 mnt man poopers – in cadence
20 ‘Roccan Night Clubs – in cadence
20 Arm Cirles Front – in cadence
20 Arm Cirles Back – in cadence

Tha Thang…

With 8 pound yard blocks in each hand we performed certain movements demonstrated and called out by the Q…

20 – SSH – in cadence with the blocks
20 – Plank Jacks – hands on the blocks
20 – Seal Jacks – without the blocks

20 – CDDs – hands on the blocks
20 – Flutters – without the block
20 – Hand release Merkins with a brick row

20 – Arnold Presses with blocks
20 – American Hammers with blocks
20 – Skull crushers with blocks together

10 – Bent Raise Rotation (Lat Raise – Forward Raise – Arm rotation up… Slow Reverse)
20 – Freddy Mercury’s – without the block
20 – Nolan Ryan’s with the blocks (10 each side)

20 – Toy Soldiers with the blocks
20 – Windshield Wipers while holding blocks
40 – Block curls with the blocks

20 – Clean and Press with the blocks
40 – Brick Fly LBCs with the blocks
20 – Tricep Extensions with the blocks

We repeated several of the above movements for at least 3 sets, mixing them up, but still trying to do a cluster of shoulder movement, ab movement, and an arm or back movement.

Once it was time, we did overhead claps with the blocks, or a military style press with the blocks… back to my truck.

We did a mary of core movements until the bootcampers returned (late).

Announcements:

• 13.1 Ruck on 10/21 (See Anchorman)
• 2nd F Lunch Papas and Beer on 10/18
• 40 Day Challenge is out (see PreBlast)
• Donut Dash 10/27 at Lineberger Park
• Younglife Banquet 10/19 (see Buckshot)
• Beer ruck on the 11/11 in Belmont/Mount Holly (changed to December now)
• Trail Race at Rocky Branch for cancer
• Trail run event (F4) at Poston on 11/18 (see Freight)
• Christmas Party at Lewis Farm on 12/2.