We had 17 for a 6 mile run at 6 at 6. Ran to the QT for a biscuit.
Had 21 at Flight plan today for the Pineapple loop @fligh
So the Honeybadger does not even have a Category from WordPress yet. The Comz department gets a demerit…
So this week’s WOD was brought to you by Army Staff Sergeant Joshua Whitaker.
“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
This is a LOT of pulling. These are both total body moves emphasizing the back and some shoulders… I tried to break it up with some core/legs/pushes between rounds. My instructions were to do this with a partner and get assistance for pull-ups.
End with a quarter mile run then 6MOM.
I seem to get random questions every now and again about what I do or eat. I look for the hardest thing I can do, and do that. I don’t try to make it through it, while distracting myself from the discomfort. I concentrate on it. The human body is meant to be uncomfortable, because that is when growth happens. Muscles tear and get bigger, your lungs burn and your cardio gets better, you hold your breath and your oxygen efficiencies increase, you stretch muscles and increase range of motion, you freeze yourself and your circulation increases, you get hungry and your HGH goes up (burning fat and protecting lean muscle)… and all of these produce adrenaline and endorphins, which helps you enjoy all aspects of life. So don’t look for comfort. Don’t covet comfort. It is a thief, stealing life from you. Get out and move. Commit to each rep of each exercise. Respect the next rep.
Do not be deceived: God is not mocked, for whatever one sows, that will he also reap.
AKA, lip service gets you no where. AKA, I can tell what kind of tree you are by the fruit you bear. Do the hard stuff.
Welcome Schwinn! Please come back to another workout.
23 Pax joined YHC and Old Bay for Day 12 of 12 for Ass Kick’n April. Lazy site Q saw The Fort on the calendar and volun-told YHC to Q. Agreed and Old Bay made a plan to bring back the pain old school style.
The Thang:
Run around WEP, circle up for COP:
SSH X 50, Imperial Walker X 20, Hillbilly Walker X 20, Windmill X 10, Squat X 20, Plan Jacks X 20, Sumo Squat X 20, Merkins X 10, Lunges X 20, Mak tar Jai X 20
Mosey to the hill for a Jacob’s Ladder: 1-7 – Burpees up top, Squats at bottom
Quick Ab Lab with slow and fast Freddy Mercury X 20
Hand over to Old Bay
Run to parking lot and get a Coupon made of wood or a fire hose!
Drill bits with a deconstructed burpee – 10 Bomb Jacks, 10 Thrust Outs, 10 Merkins
Rinse and repeat for 6 drill bits – with the damn coupons
Head up the back hill to upper soccer fields – with the damn coupons
Wind sprints with partner – add an exercise to each sprint and with the damn coupon – 4 cones with a myriad of painful stuff to do with the damn coupon
Back to COT
Great to be back for a Saturday workout at WEP! What a spectacular place to have here in Fort Mill.
Funhouse