Made the PAX a promise prior to warm-up: we would do zero burpees, zero merkins, zero running. Lord knows we do enough of those at any given F3 workout. Thought we would mix it up and take full advantage of that signature staple of HOP, the steel pile.
Glad to see newly minted FNGs Managu and Scribble back out in the gloom.
And loved having members of the Hellfish crew from South Durham join today (Scapula, Bellhop and Knope may have gotten a tip-off about the no burpee thing.)
After standard warm-up (which included zero penalty burpees for tardiness and zero merkins, slow or otherwise), encouraged the PAX to think about the size of steel they usually go for and maybe opt for a slightly heavier piece today. Instead of worrying about not being able to do all the reps, embrace NOT being able to do some of them as a mark of pushing to your limit and adding strength.
Treehorn and Sweatervest, best YHC could tell, got the biggest dogs, aka the OPEC steel, and were definitely pushed to the limits as a result. They’re gonna have biceps and traps for days as their reward.
Here’s what we did, to the best of my recollection:
- 5 Slow Ginuwine IC (a nod to Bellhop’s karaoke go-to) – In squat position, start with steel straight out in front of chest, bring into chest on a three count, then thrust out for one. Challenging.
- 10 slow front raise IC – start with steel out in front of chest, keeping arms straight drop slowly to waist on three-count then back up quickly on one. Also challenging. We, uh, didn’t do any more of these two in cadence.
- 15 OHP
- 20 tricep extension
- 15 OHP
- 10 front raise SC
- 5 Ginuwine SC
Shook it out then
- 50 weighted squats
- Jack Weggs with steel – A variation on a Knope creation that he busted out at The Eagle on Monday. Like a Jack Webb but for your legs, hence the name. One squat then four lunges, two squats then eight lunges, and so on. Supposed to go to 10 and 40 but cut it to 8 and 32 in the interest of time. PAX very much encouraged to knock out 19 weighted squats and 76 weighted lunges at some point today.
- Skull crusher X 20
Flutter with steel overhead X 30IC
Shook it out then
- 10 high pulls
- 20 curls
- 30 rows
- 20 curls
- 10 high pulls
WWII X 10 with steel
Repeated both pyramids and got in 50 more weighted squats. Then we did one more back pyramid because we work pushers a lot more than pullers usually. Did 50 rows instead of 30 for last round, and one set of 22 curls courtesy of Bellhop. 🙂
MARY
Flutters with steel overhead X 40IC
30 rows for good measure
COT
No announcements or prayer requests. YHC took us out.
MOLESKIN
Llama Llama remarked on the way to return steel that this workout made him miss merkins. He was probably just being nice, but that would be an acceptable outcome of today’s festivities. Hope everyone got stronger today. Grateful for the opportunity to lead. Aye!