- When: 12/12/2020
- QIC: Grout
- Pax: Abu, Boston Lager, Cold-Cut (DOUBLE RESPECT), Gazelle, Giuliani (RESPECT), Grout, Kenny G, Slim Jim (DOUBLE RESPECT)
- Extra Credit: Cold Cut , Grout
EC
YHC and Cold Cut took a stroll around YHC’s soon-to-be new neighborhood over across the street from Boyd Lee in Blackwood. We talked about the Rona, we traded scriptures, we discussed the effects of being isolated from others, we talked about aging parents and how to live out the gospel of Jesus Christ by caring for them. Great mumblings indeed!
Warm up
Merkins, SSH, Squats
The Thang
Single Arm DL x10, Single Arm Swing x10, Single Arm Clean x10, Single Arm Jerk x10. Repeat for each side.
Jacob’s Ladder
All one arm movements. Starting with one rep each movement, switching sides and repeating, then working all the way up to five reps of each movement and back down to one.
- Deadlift
- Russian Swing
- Clean
- Jerk
It looked like 1 DL, 1 Swing, 1 Clean, 1 Jerk with one arm. Repeat with the other arm. Then 2 DL, 2 Swings, 2 Cleans, 2 Jerks. Repeat with the other arm. All the way to five of each move then worked back down to one.
Turkish Getup Deconstructed
There are seven positions to the the standing position of the Turkish Getup. We drilled each position five reps on each side.
- Lying press x5
- To the elbow x5
- To the hand x5
- Hips up x5
- Leg back x5
- Sit up x5
- Stand up x5
After each five reps, we reversed the steps back to the lying position. We did this on each side. Shoulders were screaming by the end of it, great work done by all pushing thru.
WOD
We ended the last 12-15 minutes with a workout for time.
10-9-8-7-6-5-4-3-2-1 reps of:
- Burpees
- Kettlebell Thrusters
- Sumo Deadlift High Pulls
- Russian Kettlebell Swings
Abu took gold as he sprinted to the finish line.
COT
All with Covid and dealing with Covid related family issues. Pray for people isolated due to the pandemic. T-Bone’s dad. Captain Obvious and his new business venture. Praise for Kenny G’s M and her new job
Moleskin
The TGU is a loathed movement among many of the PAX but YHC didn’t hear any backtalk from any PAX present during the workout. These men came out and put in the work and I applaud them for it. Grout out.