This is Still Just Part of the Warm Up…

I said at the beginning of the workout that this was my first Q at The Yank… but now I am not so sure. It may have been my second one. Regardless, the disclaimer was to blame Flintstone for me being there and for the workout that was about to go down.  We had some runners that took off from the beginning, not sure… but I will say that I scared them off with my flashing Bluetooth speaker and mumblechatter about blocks and shoulder work.

I had a few different ideas. Watts Up (aka Rhino) tried hijacking my Q (okay, maybe that’s a bit dramatic… he was really just trying to be informative and helpful). Most of his suggestions I listened to. I’m not a tyrant. The workout MVP goes to Jane Fonda for modifying some of the movements to make them harder.

Warm Up:
10 Gravel Pickers – in cadence
10 mnt man poopers – in cadence
20 ‘Roccan Night Clubs
20 Arm Circles Front
20 Arm Circles Back

Reverse Bear Crawl down the steps of the park

20-25 Side Straddle Hops – in cadence

Bear Crawl to the end of the side walk: 10 burpees (or flying squirrels)

Mosey to my truck across the street and grab some yard blocks.

Overhead clap with the blocks to the covered pavilion area.

Circle Up:
Iron Hulk (1:4 ratio of merkin to air presses) adding one with each person in the circle

Tha Thang (though, the joke was it was still all part of the warm up): 

20 – SSH – in cadence
20 – Plank Jacks – in cadence
20 – Seal Jacks – in cadence

20 – CDDs on the blocks
20 – Flutters
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 – Reverse)
20 – Freddy Mercurys
20 – Nolan Ryans with the blocks (10 each side)

20 – Toy Soldiers with a brick/block
20 – Windshield Wipers while holding blocks
40 – Brick Flies
40 – Block curls

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

Tortoise and Hare… pair up! – Lt. Dans (or Zombie Walk) with blocks around the track while partner does 10 clean and press (with blocks)

Run to catch partner… REPEAT until I say so.

Mosey the rest of the way around the track doing a rifle carry with the blocks

Put the blocks down for some core work to reign us all in…

Little Baby Oblique crunches… and Stogie-fied Gas Pumps

Fellowship Mosey to return the blocks to my truck

Announcements:

• Convergence at The Yank on December 2nd
• Christmas Party on December 2nd
• FILL OUT THE STINKING GOOGLE FORM FOR F3 GASTONIA 2023 AWARDS!!!

Prayer Requests and Praise Reports:

• Montana’s continued recovery from surgery
• Turtle Man and his family
• Jackson Hall and his family
• Brutus has a mission trip coming up in January
• Anchorman’s person (and others who benefit) with the donations
• Praise for Brutus getting another grandchild coming up in the next week of so
• Praise that we’re all breathing and God is good and taking care of us and everything around us.

Thanks for letting me lead, Gavel. Don’t smoke ’em if you got them unless the cigars taste and smell good.

I’m Stogie, and I’m out!