YHC has given a little grief to the PAX of #TheGoodFight in recent weeks for undersized kettlebells.  There has been a lot of good natured ribbing, but there is a serious point behind it:  the workout is supposed to be hard.  Really hard.  If I can complete the reps assigned by the Q relatively quickly compared to the rest of the PAX or without failure at some point during the workout, then I am not challenging myself enough and need to increase weight.  This is no knock on the PAX who are just starting or are naturally small guys – it stands to reason that they should use lighter weight.  But if you’ve been posting to this AO for a year and haven’t upgraded ‘bells yet, it’s time.  The harder the workout is, the better you get.  The goal should always be to keep getting better.

With that in mind, I came up with a workout (inspired by something Pied Piper did a year or two ago) where the PAX would have little control over the weight they used and would simply AMRAP (or work until failure) with whatever weight was assigned.

THE THANG

10 Burpees OYO

Virtuous Circle:

  • For 20 PAX, we had 20 stations in a circle, with each station having and assigned weight and exercise.  Most were upper body focused.  Examples:  merkins, curls (with KB and with curl bar), tri extensions, overhead press, pullups, burpees, chest press, etc.
  • AMRAP at each station for 1 minute, then rotate to the next station
  • 25-second rotate and recovery time, then begin next minute AMRAP
  • The good turnout caught me a little by surprise; I only had 18 stations planned.  Extra burpees and WWIIs were assigned for the empty spots.  My music and tabata timekeeper also needed a reboot given the large number of PAX.  But it all worked out.

Sally:

  • I was surprised to find that most of the PAX had not done the “Bring Sally Up” merkin challenge.  While the song plays (a little under 4 minutes), hold low plank when the song says “bring Sally down,” and do a merkin to high plank when the song says “Bring Sally up.”
  • This was introduced to me by Spin Cycle a couple years ago.
  • It’s impossible to complete with good form when you haven’t been doing a chest and arm workout for 35 minutes, let alone when you have.

Take a Lap

Merkin/Chilcutt 11s

  • One of my favorite ways to end a workout.  Today, I found it very hard to complete the merkins.
  • Cousteau called me out on my a$$ being to high during the Chilcutts.  I deserved it.  #Accountability.

PRAYER REQUESTS

  • Recount – loss of his M
  • Glowworm’s sister
  • Shrimp’s father
  • FCA

MOLESKIN

As I type this, my arms are smoked.  The weight was 35# and up at all stations, plus body weight exercises.  Assuming everyone did as much as they possibly could today (that’s what AMRAP means), the PAX should have been able to test their limits, and perhaps push beyond what they thought they were.  The Qs and CSAUPs that have pushed me beyond my comfort zone and tested my limits are the ones I remember and appreciate the most.  That’s what I tried to pass along today, and I hope the sniping about light weights hasn’t bothered anyone.  Now that I’ve said my peace on it, I’ll try to tone down the mumblechatter about it.

BTW, Grout is hereby exempted from any sniping about light weights.  As I was collecting ‘bells to assign to the various stations this morning, I was asking how much each person’s weighed.  When I asked Grout, he responded with “53.”

OK, Grout.  That’s sufficient.

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