Grunge Churham Q Count To Date:
- ThickBush (1/6)
- Hare Ball (1/7)
- Strollin’ Rone (1/14)
- Pooty Tang (Today)
YHC was informed last week that it is tradition that if you Q The ‘Stang, you best show for da EC ‘thang or else you ain’t worth a dang, mang. Thus, 0500, YHC met up with a herd of mustengos (Jinx, Tox, Nes, Zook, & Bump), ready to get a good 5K gallop in before the main event.
Our band of EC Pokeys (menos Nes) met up with four Gumbys (Hal, Tro, Tri, & Gomes) for the ME. YHC wants to make sure the PAX get adequate shares of Prickle and Goo on the daily so came up with a S/P/I workout for this morning.
WARM UP
Run to AMRAP AO Site.
MAIN EVENT
Circled up at the Cinder Block pile. YHC introduced the S/P/I workout; S = Standard (the basic form), P = Plyometric (the explosive form), and I = Isometric (the static form). The goal is to hit all the major muscle groups with exercises using each of these three techniques.
Round 1: Grab a cinder block. S = OH Block Press, x10. P = Block Thruster, x10. I = OH Block Hold, x 30 Sec.
Run to Woods Charter, Brick Pile
Round 2: Grab two bricks. S = Front to Lateral to OH Clap, x10. P = Front to Lateral to OH Clap Jack. I = Front Hold, x 15 Sec to Lateral Hold, x 15 Sec.
Run to lunch tables behind Woods Charter
Round 3: Erkin Station. S = Standard Erkins, x 10. P = Drop to Erkin, Explode back up to Standing Position, x 10. I = Mid Erkin Hold, x 30 Sec. Low Erkin Hold, x 30 Sec.
Run to Woods Charter Playground
Round 4: Pulls. S = Standard Pull Ups, x 10. P = Explosive Pull Ups, x 10. I = Scapular Hold, x 25 Sec to Chin Hold, x 10 Sec.
Round 5: Hanging Abs. S = Hanging Knee Ups, x 10. P = Top Guns (Toes to Bar), x 10. I = Hanging Hollow Hold, x 30 Sec.
Run to Grass Field Across Street from Pollard
Round 6: Squats. S = BW Squats, x 10. P = Tuck Jumps, x 10. I = Low Squat Hold, x 30 Sec
Round 7: Lunges. S = Alt Lunge, x 10 (on 1-2). P = Jump Lunges, x 10 (on 1-2). I = Lunge Hold, L 15 Sec, R 15 Sec
Round 8: Calf. S = Johnny Dramas, x 10. P = Curb Ups, x 10 IC. I = Heel Low Calf Hold, x 20, Heel High Calf Hold, x 20
Run back to AO, Grass Area
Round 9: Core. S = V Ups, x 10. P = Explosive Ups, x 10. I = Hollow Hold, x 30 Sec
Round 10: Planks. S = Shoulder Taps, x 10 IC. P = Alt Nolan Ryans (Rotational Arm Raise down to Punch Thrus in Plank), x 10 IC. I = Plank Holds. High x 15 Sec, Low x 15 Sec, High, x 15 Sec, Low x 15 Sec.
Mary
10 Merkin Ring of Fire
Fin
COT/BOM
Announcements
- Nitro: Waiting on final confirmation of the return of Thirsty Thursday on Third Sunday 2nd F that takes place on the last Sunday of each month (???? I swear, this gets more twisted every time…). Tentative plan is 1/26, Meet up @ BC Clubhouse, 1900 – 2100. Check Slack for official word.
- Brotox: Habitat For Humanity opportunities. Plan is to have one every quarter. First one of the year is scheduled for Sat, 2/22. Check Slack for deets. Great 2nd/3rd F opportunity here.
- Brotox: Check out the Churham Global Post Challenge. Encourage all the PAX to get out to other AOs in the region. (Thanks for the shout out, Tox. YHC will be hitting the remaining BC and the Hillsborough AOs end of Jan into Feb, then on to CH and Durham. Give me a shout if you want to venture out).
- Zook: Sign up to Q! Mustang looking to fill up the Q sheet. All the BC AOs have slots available, so grab them.
- Sorry if I missed one or two…old man brain.
Name – o – Rama
BOM
“Push right through the pain. When you’re about ready to pass out and your legs can’t move and your lungs can’t breathe and your eyes can’t see, you’ll know it is just the beginning.” You would think this quote was from Jocko or Goggins or Dauwalter or some other equally insane badass, but it is not. It is from a pretty cheeseball movie that rivals one of Zook’s current faves, 6 Underground, called 4 Minute Mile. Not so good movie, but a decent quote. We all strive to work hard, study hard, achieve much in order to have a more cushy, comfortable life. But you can easily get lost in that comfort. There is a certain beauty, a discovery, that only comes from pushing beyond the comfort zone, beyond the pain zone. When pushing through the pain, you need to become strong. You need to find your best self. Strive to find comfort in being uncomfortable. Strive to be your best self. Aye.