COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Sex Panther
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
SSH x 15 IC
IST x 15 IC
Windmills x 10 IC
Mosey to soft top
3x sets of the following:
Squat ups x5 (Squat pull ups)
Hip slapper merkins x5
Step ups x5
Five rounds of the following starting reps x1, 2, 3, 4, 5, flapjack exercises (burpees first on rd 2) reps x2, 4, 6, 8, 10. Flapjack exercises each round increase reps x3, x4, x5 to finish!
Dr W’s x10
AL Prom Dates x24
Sweat Angels x12
To finish for a twist, YHC changed playlist and put on Thunderstruck by AC/DC where at each “thunder” PAX performed a Bobby Hurley to bring down the thunder. Seal jacks were YHC’s choice to keep the heart rate up in between the rumbles.
YHC then changed music genres to round out the workout to “My Humps” by the Black-Eyed Peas and had the PAX perform a monkey humper at each mention of hump. Fortunately for PAX the pain lasted less than 90 seconds, but YHC intends to add this to the set list in the future.
CIRCLE OF TRUST/BOM:
YHC prayed us out.
When YHC asserted there would be no running in this workout, the PAX expressed doubt. @RumpRoast even said his workouts have some amount of running in them. The lack of running intrigued/scared the PAX, especially coming from YHC. The three rounds of exercises that opened the workout was a changeup that helped warm up the PAX for the CLIMB. YHC introduced squat ups and hipslapper merkins, the latter of which should not be completed using the swings unless you play at Expert level! YHC suggests the hipslapper merkins become a regular in the rotation.
Any mumble chatter during the CLIMB was slowly replaced by midwife groans and expressions of love for the iron crosses. This turned out to be much more taxing than YHC had thought during his planning of the workout. Par for the course! Next time however, there will be a CLIMB down to go along with the CLIMB up (a good idea for a Saturday workout).
Finishing with Thunderstruck and My Humps completely worked the PAX over, but it was the seal jacks over the BH’s that got the most complaints. PAX didn’t get in enough monkey humpers to start howling with enjoyment.
- Q Source on Friday @ Preston Center
- Marathon Team #2 has open spots. Sign up now. Cost $83. Let’s get a third team started soon!
- FTW workout this Saturday. Clown car leaves at 6:00a from Burleson Park and will return around 10:00a.