Back in late August, a great discussion broke out on the #mumblechatter Slack channel. In short, a dozen PAX or so were debating the merits of an AO for men on the IR. That conversation spilled over to #churham_q and an experiment dubbed “Comeback Kings” was born. The goal: pick a site (or two) and lead a low impact workout focused on stretching and limited running / jumping / maxing out a specific muscle group. Get after it, but be cognizant of various health issues guys might be experiencing. Stop, Drop and Roll took the initiative to make OCL an AO where this could happen every other week and he led an excellent mobility / core workout back in September. (Side note: A couple of us have been meeting weekly on Tuesdays at the HoP site as well – join us!).
Here was this AM’s project:
WARM UP
- OH Claps x 20 IC
- LBCs x 20 IC x reverse
- Seal Jacks x 10 IC
- Plank Jacks x 10 IC
- Plank Jacks x 10 IC
- Brief Yoga Flow / Stretch
THE THANG
Mosey to basketball court for the following circuit:
- 50 lb carry length of court (25 lb weight in each hand) – this was the timer
- Good mornings with bar
- Shoulder – front / side raise w/5 lb weights each hand
- 4 corners agility drill (4’ x 4’)
- Low squat hold arms out w/5 lb weight each hand
- Jump rope
- Bent / Upright row w/35 lb coupon (dumb bell or kettle bell)
- Plank on kettle bell
- Step ups on low wall holding duck-taped cinder block
- Homer to Marge
Completed 3 full sets – well done, men.
MARY
- Heels to Heaven x 25 IC
- Flutters x 25 IC
- LBCs x 20 SC
- Alternating L/R Crunches x 10 IC each side
- Peter Parker x 10 IC
- Parker Peter x 10 IC
- Supermans Ring of Fire (5 count per PAX)
As PAX were walking away, the following was overheard:
– Stop, Drop and Roll
“I came thinking this would be an easy day…but you snuck a workout in there!”
You can scale back a wee bit and still get challenged. Let the fartsack get cold. Come join us.
ANNOUNCEMENTS
- The Bull convergence is on Oct 26 in Durham
- Family BBQ set for 11/16 – look for details in Slack!
Welcome FNG Wet Willy!!!