Grunge Churham Q Count To Date:
- ThickBush (1/6)
- Hare Ball (1/7)
- Strollin’ Rone (1/14)
- Pooty Tang (1/17)
- AM-SCRAM (Today)
WARM UP
Run A Lap Round Woods Lot to AMRAP cinder block pile
Each PAX grab 2 cinder blocks. Farmer carry to the lunch table/benches
Line Up. YHC gave a brief overview of the workout for this morning. Ok, back to WARM UP
- SSH, x 10 IC
- Sun Gods, F & R, x 10 SC
- Imperial Walker, x 10 IC
- Cobra Kai to Doggie Style
- BW Squat, x 10 SC
MAIN EVENT
Split PAX into two groups, A & B. Skillz and I being the two Respectos, formed Group A. Bright, Spit, and Bump formed Group B.
Workout plan is straightforward:
Group A – Grab a cinder block in each hand and farmer carry them from the lunch table to the tree sitting out mid field and back. Approx distance 50 yards. This will serve as the timer.
Group B – Perform a prescribed exercise (see list below), AMRAP, until Group A returns to the line.
Flapjack so that Group B then farmer carries and serves as timer while Group A performs prescribed exercise. Boom goes the dynamite. Time to rock out with our blocks out.
Prescribed exercises: YHC created 4 sets of 3 exercises each.
- Set 1: (a) Block Curl to Block Shoulder Press, (b) Block Goblet Squat, (c) Block Bridge
- Set 2: (a) Block Deadlift (2 blocks), (b) Block Up Rows, (c) Flutter Kicks with OH Block Hold
Break/Intermission: Hold Block OH and walk to tree and back. Line up and perform the following as a group: Block OH Press, x 10, Single, and Block Squat, x 10, Single.
- Set 3: (a) Block Bench Press, (b) Block Swings, (c) Leg Lifts with OH Block Hold
- Set 4: (a) Block Bent Row (2 blocks), (b) Block Thrusters, (c) Block Twists (or Hammers)
Break/Intermission: Hold Block OH and walk to tree and back. Line up and perform the following as a group: Block OH Press, x 10, Single, and Block Squat, x 10, Single.
Add a touch of plyo: 5 Blockees, OYO
Return cinder blocks back to the pile, farmer carry style.
Run to Woods Lot and Circle Up
MARY
5 Merkin Ring of Fire, x 2 (Clock wise, Cack wise)
Fin. (Special thanks to Skillz for keeping YHC on track and advising on time)
BOM/COT
Announcements
- Bump: AMRAP Q Sheet filling up nicely. Skillz up next Thu, then Shift kicks off Feb. Feb may be a co-Q month
- Skillz: Sign up to Q The Jag. Tue on Ice Challenge going strong.
- Bright: Murph Challenge coming up at the end of Feb. It will actually be a Thicket Workout. Grab your weighted vest (or blankey…) and come have some fun.
- Nitro & his whole Thirsty Thursday on every Third Sunday, but really the last Sun of every month (so long as it falls on a blood moon), drinking thang. It is gonna happen sometime, promise. Be on the lookout.
Name – o – Rama
BOM
Shine a spotlight on whatever is currently holding you back. Maybe it is fear. Maybe it is self doubt. Or some other type of weakness. Perhaps it is a mental health issue, an addiction, or a troubled relationship. Don’t ignore it. Really take the time and make the effort to examine it and address the problem, in good faith and conscience. No man can ever be truly free so long as he is bound by whatever chains keeping him down. Do the work and break these chains. Be your best self. Aye!
**D.D. “D” Boon. RIP.