9 PAX met in the gloom for the ME ready to show the steel some much needed attention. 3 got an early start with an EC 5k, riddled with conjecture about the future of Baker Mayfield…nothing was settled. For the ME, YHC drew up a straightforward chipper with a few recovery breaks built in. Let’s get this work!

• Warmup
  • SSH IC x20
  • Hill billies IC x10
  • Imperial Walkers IC x10
  • Willie Mays Hayes IC x10
  • Merkins IC x10
  • Plank jacks IC x10
  • Peter Parkers IC x10
  • Mosey around the church to the steel pile and everyone grab some steel
• The Thang – The Chipper
  • Mosey to the bottom of the main parking lot with steel
  • PAX will do AMRAP of an exercise, but when/if they need to rest, PAX will travel up and down the hill before starting again. All PAX will complete all reps of each exercise no matter how many times they travel up/down the hill
  • Round 1: OH Press
    • OH Press x100
    • If steel drops, run to the top of the hill and back down – most PAX took 2 trips
  • Round 2: Curls
    • Curls x100
    • If steel drops –  Backwards run to top, run back down – most PAX took 2 trips
  • Round 3: Goblet squat
    • Goblet squat x100
    • If steel drops – lunge half way up, run back down – most PAX took 3 trips
  • Break: recovery lunge all the way up, run back down
  • Round 3: Front raise
    • Front raise x100
    • If steel drops, bear crawl half way up, run back down – most PAX took 3 trips
  • Break: recovery bear crawl all the way up, run back down
  • Round 4: Thrusters
    • Thrusters x50
    • If steel drops – Crawl bear half way up, run back down – most PAX took 3 trips
  • Fine:
    • Plank hold
    • Low plank hold
    • Plank hold
    • Low plank hold – on the ‘up’ sprint all out to the top of the hill and mosey back down
  • Return steel to pile and head back for Mary
• Mary
  • Flutter Kicks IC x30
  • Hello Dollys IC x10
  • LBCs IC x30

COT:

Usually, when PAX are dealing with injuries, the tendency is to avoid the gloom because you don’t want to burden the Q or other PAX. Even though rest and rehab is incredibly important for all of us, we still want all men to stay connected with this group and join us for whatever they can do. One great way to do that was witnessed at The Piranha thanks to the leadership of Knope and Bellhop, who preemptively organized an IR friendly workout to happen at the same time as the Q’s ME. All PAX joined for the warm up and Mary but split for the ME. This brought out folks who had been nursing injuries so they could stay connected. Tclaps to those gentlemen for showing us an example of how that can work effectively for all. Thanks for letting me lead today!

SYITG

OPEC