The forecast called for a balmy 29 degrees, so YHC decided to feature the 2nd all-time best winter imagery-based metal record as the morning’s soundtrack, The Sword’s Gods of the Earth.
(If you’re curious, the all-time #1 winter imagery based metal record is clearly The Sword’s debut record, the much slower, much doom-ier, Age of Winters. It just edges out GotE because of the howling on Winter’s Wolves. YHC will deliver an Age of Winters workout next week at The Big Dance.)
10 PAX, keepers of sacred fire and gods of the Earth, awakened from their sleep to deliver cleaving blows to the cold.
Warm Up
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- Windmill X10 IC
- Mountain Climbers X10 IC
- WMH X10 IC
- SSH X20 IC
- 7 penalty burpees because Crimson was late
Unnecessarily Difficult High/Low Plank Set
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- YHC dialed up How Heavy This Axe — video above.
- YHC called the up and down on the 1 beat…with a few breaks sprinkled in.
- YHC made a point to call out some of the epic lyrics.
- How heavy this axe, a burden carried from birth.
- Wrought in Stygian visions, by the gods of the Earth.
- This was hard. PAX were gassed…but warm.
Pull-Up Prep
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- 5 recovery burpees while Soybean unlocked the gate.
- PAX grabbed a frozen brick for each paw.
- Mosey to pull-up complex we borrow from the Crossfit peeps.
- 15 pull-ups — 3 sets of 5…or 15 straight if you can rip ’em.
- Mosey to Motorco bar.
- 15 Australian pull-ups — 3 sets of 5 with focus on perfect form.
- 2 very slow negative Australian pull-ups.
- YHC has been focusing on pull-ups lately and wants to help PAX improve what is a weak exercise for many.
- YHC has found very low reps, several times throughout the day, will create dramatic improvement over time.
- Mosey back to base before finger frostbite sets in.
Brick Reps
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- YHC put The Sword back on the Jawbone:
- Fire Lances of the Ancient Hyperzephrians — need to hear this one loud to truly appreciate the guitar gallop.
- To Take the Black — which is about the Night’s Watch from Game of Thrones.
- Shoulder press X20
- Lateral raise X20
- Curl X20
- Squat with bricks high X20
- Rinse and repeat
Mary
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- Flutter IC X30
- Hello Dolly IC X20
- LBC IC X30
- Hammers IC X20
- Chataranga Dandasana slooooow plank flow X 2
- +1 for Lowtide’s “what’s up dog?” quip
COT
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- Beer Study social, 5:30 Dec19
- Geer St lunch, 12, Dec14
- Soybean’s dad is having shoulder surgery today
- YHC closed out the morning.
Keepers of sacred fire,
Awaken from your sleep,
Drink from the cup of memory.