Get Yoked!

April 3, 2018

WHEN: 04/03/2018
QIC: Griswold
PAX: Bogey, Boyardee, Chum, Eddie the Eagle, Rebar and Griswold

Six PAX congregated at the Jag to get Yoked for summer. The original plan was for a more traditional boot camp style workout. Then Monday happened and YHCs normally balky but only mildly uncomfortable knee took a turn to tons of pain and limited mobility. The plan had to be changed short notice. Being that the weather is getting warm and beach/pool season is almost upon us, a metal workout to get our beach muscles in good form was the new plan. Small disclaimer, YHC doesn’t consider abs beach muscles, shoulders and a jacked up Yoke are what its all about! Some of the AMRAP metal was loaded up and mobility was scratched from the workout. Here’s how it went down:

 

Warm-up

  1. Arm Circles – Forward and Reverse IC x 10
  2. Slow Good Morning x 12
  3. Tempo Merkin x 10
  4. Windmill IC x 10

 

The Thang:

Eight parking lot stalls were selected to be our 8 stations. PAX staggered out and picked a starting point. Each station was 40 Seconds followed by 20 seconds off. Ull circuit was completed 4 times through with 40 seconds rest after each full circuit. These were the movements that got us Yoked!

 

  1. Around the world w/ 45# plate

 

  1. Merkin

 

  1. Plate Curl 45#

 

  1. Plate raise 25#

 

  1. Forearm Developer

 

  1. Tricep Extension w plate 25#

 

  1. Med ball slam 6KG

 

  1. Upright Plate row 45#

 

Time was a bit short so Mary was abbreviated.

Mary:

  1. LBCs IC x 30
  2. Crucifix Hold Ring of Fire for 5 count stating and ending with the Q.

CoT:

Announcements:

– The Bull is April 14th. Going to be a great event. Head out, get some fellowship and get some fitness.

– F3 Dad’s camp is August. It is about half full at this point. Sounds like a great time for 2.0s and dads. Great way to make the important memories.

– Ronald McDonald house brunch is 6/3. Boyardee is leading the charge here. He is needing about 7 more guys to help out. Not too long a day, done by 11 on a Sunday. This is a great way to help out people that are going through what is likely the hardest time in their life. Something like meal prepared by a world class chef is just the type of thing that can mean a lot. Great cause, huge props to Boyardee and our crew for putting this together again.

BoM:

I have been trying hard to do more introspective thinking and grow in all facets. One of the beliefs that I have taken to is that we as individuals have one of two forces constantly acting on us. We either have a force pushing us forward, toward the positive and growth, or a force pushing us backwards, towards the negative. No such thing as stagnating or standing still. By virtue of not moving forward we are either backsliding or being passed by. I am challenging my self every day, and encourage all of our PAX to challenge themselves as well, to two things. The first is to be the positive force moving myself forward every day. Not to be complacent with anything, but to always strive for better. The other is to be that positive force for all those we touch every day, in and out of F3. Drive growth in our workouts, in our families, our professional environments, and our communities. Be it overt or subtle, drive to be the push forward that stops the slide backwards. As always, it is an honor to be allowed to lead, and to be pushed forward by all of you.