We started with 12 for the beatdown, then Hushpuppy sneaked in like Spiderman without me even noticing. There was some concern the night before as I had no Weinke planned-unusual for me but nothing to worry about. I received my Qinspiration from the comments on Twitter (#Roscoe)….BRR training has left my Weinke-making skills a little rusty so I was eager to get back out for a regular beatdown.
Started with the Pledge (standing)
Disclaimer: state the obvious
WU:SSH X 1 (not a typo, this was it for WU-thanks Roscoe, I hate the warmup, let’s get it on!!!)
Mosey to the far parking lot-
First Exercise: Dab-10 burpees per minute for 5 minutes (so I miscounted and we did 6 sets…, never claimed to be good with numbers) then took a lap. Initially planned on 2 of these sets however I had a lot on my Weinke so we moved on. It had nothing to do with how much the first 5 minutes sucked. While doing the Dab, we discussed how the 5 Layers of the Concentrica were related to my recent Sandy V. Basically, these are the 5 layers of relationships in order of importance that we as HIMs need to keep in mind:
1. Our M-the most important layer, the source of my Sandy V, and thus why I needed a reminder about the Concentrica (something I have discussed before at 2 previous workouts, maybe it will stick after the 3rd time)-Stroganoff, thanks for the re-direction the night before-nice to know my Shieldlock will be honest with me even when it is not what I want to hear.
2. Shorties-our relationship with our 2.0s cannot be understated and our relationship with them affects their future relationships with everyone else
3. Shieldlock-look around you, the men you are exercising with are your Shieldlock-noticeably behind our M and Shorties.
4. Blade-mentor and mentee
5. Mammon-work relationship-easiest to measure (paycheck, time clock), easiest to replace-can quit job at moment’s notice. Family and Shieldlock unlikely to let you quit without a fight while Mammon will quickly replace you and not lose a step.
We moseyed to the bridge (Hushpuppy showed up somewhere around here-could have been there during the Dab but I couldn’t say) and then took a left, proceeded across the bridge to the gov’t building across the street with 5 benches out front. We did 2 sets of dips X 36 each (BRR has 36 legs so this sounded good at the time).
We moseyed back towards start across the bridge and took a left into the parking lot where we lined up for some Conveyor Belt-1 pax lined up on every other parking space in a straight line (we had exactly the right number of spaces), each pax did 3 burpees then the front pax runs to back of line and pax in line move forward then repeat the process until all pax move across the belt. Approximately half-way thru we Omaha’d to 5 squats instead of burpees. I heard Roscoe say we had done about 85 or so burpees at this point.
We moseyed across the street for some wall action…Hip Slappers X 15 IC then some Mountain Goats (who knew there was such an exercise???) in honor of our BRR pax. Mountain Goats are a version of Mountain Climbers (on counts 1, 2, and 3) then throw in a donkey kick with both feet on 4. These were pretty tough so I will definitely be seeing these in the future. We did some monkey squats too-basically start in plank then swing legs up into low squat position and do a monkey humper. I was still thinking about the 85ish burpees so I don’t know how many Mountain Goats or Monkey Squats we did-somewhere around 80 of each I think.
At this point, I had already had a sufficient beat down but we still had the main event to go-START THE MUSIC!!! There was no music but if there was I would not have been happy-I am not a fan of Rush. Our next exercise was the Red Barchetta (when you have a Sandy V, music you dislike can really irritate you and that’s how I felt the night before). I also know several of the GasHouse pax regulars are Rush fans so it seemed appropriate. The Red Barchetta goes like this: run 100 yards, do 100 SSH then run back to start (think a train came by so we saluted with 10 burpees then kept on counting). Run 75 yards and do 75 mountain climbers then run back to start. Run 50 yards and do 50 LBCs (we did flutter kicks because it is Stroganoff’s favorite) then run back to start. Next run 25 yards and do 25 Merkins (supposed to be single count, made the mistake of having Roscoe count these and he doesn’t know how to do single count Merkins so we did regular 4 counters #beast). Next we did a 10 yard dash and did 10 burpees then moseyed back to the flag for a few minutes of Mary that I don’t remember.
Namorama, announcements, prayer requests-great work men. This was a tough one but you all busted it out really well. I needed this one to get me back on track.
later-Whoopee