HUB A.O.
Cool and smoggy. The cool part is appreciated, especially since we’re well into Summer. But Canada is arsehole for the smog. Other than Friday and Monday, pull/chins have been lacking. Probably no better movement than pull/chins. They require the most muscle to be recruited, and look awesome.
PAX: Mr. Incredible, Atticus, Saluki, Dr. Freud, Rusty, FNG, Ditka, Fat Tire, Campbells, Scarecrow, Groening, LightsOut, Al Gore, The Mick
Q: PacRat
0530
WarmUp
ACC small (15/15) IC
Bean Pickers x12 IC
ACC large (10/10) IC
SSH x30 IC
MNCs x20 IC
Hillbillies x12 IC
IST x12 IC
Lot lap (6-piece)
Perfect Squats FTH x10
Perfect Merkins x10
Mosey to the pull-up bars
THANG1 – Christmas in June
PAX to form 2-man teams to conserve pull/chin stations
PAX1 – 2 burpees
PAX2 – 1 pull/chin
swap, repeat
PAX1 – 4 burpees
PAX2 – 2 pull/chin
swap, repeat
PAX1 – 6 burpees
PAX2 – 3 pull/chin
swap, repeat
PAX1 – 8 burpees
PAX2 – 4 pull/chin
swap, repeat
PAX1 – 6 burpees
PAX2 – 3 pull/chin
swap, repeat
PAX1 – 4 burpees
PAX2 – 2 pull/chin
swap, repeat
PAX1 – 2 burpees
PAX2 – 1 pull/chin
Mosey up the hill, nab a 6-piece, grab coupons, bring to the DORA side of the lot
THANG2 – Lazy Dora
I saved the good stuff ’till the end and we ran out of time:
Coupon Complex – 25 reps each (sets of 5)
Merkins – 50 reps each (sets of 10)
Curls – 100 reps each (sets of 20)
- missed coupon squat thrusters – 50 reps each (sets of 10)
- missed burpees – 25 reps each (sets of 5)
Pick up your effects. Mosey to the Flag
Mary
Count off by 2’s
1’s – 5 burpees
2’s – Lazy
swap, repeato
0615
Moleskin
BLUF (bottom line up front). The 2 movements that didn’t make the Lazy Dora were the money sets – Burpees and Coupon Thrusters. The Mick started this week out with the coupon thrusters at Patmos, and I’ve been walking like a drunk cowboy ever since. The neglected muscle/movement throughout the challenge have been pull/chin-ups. I’ve been all throughout F3 Nation, and our pull/chin station is the best in the ‘Nation. The 2/4/6/8/6/4/2 Christmas Tree, mixed in with 1/2/3/4/3/2/1 pull-ups bring decent rep counts while keeping the load manageable. 32 burpees, 16 pull/chins in total
We are nearly 2/3 of the way through our third consecutive challenge – The 1776 challenge. There will be a few spicy ones coming up (100 4-ct mountain climbers, 100 step-ups) for those that perform clean, full-depth reps in a single set. Then the big one…..76 reps of that which shall not be named is Tuesday. Who’s going to HC to riff off all 76 in a single set with me? Even if you haven’t participated in the ’76 challenge, I implore you to go for it. For those that currently do not possess the confidence that you can do this, here’s an anecdote – My wife went from literally 0 exercise to 76 burpees in a single set on a whim during our first 1776 challenge. Purpose in your heart to do it. The reps just show up.
That said, I can’t wait to not do the next challenge. For those completing all challenges, we will be over 2 months without a single rest day.
God bless you men. Be strong and courageous.
73’s
PacRat
KD9GNS
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