02/25/2021 - the-og - E(3)MOM Straight from the Y
AO: The OG
When: 02/25/2021
PAX:
Number of Pax: 8
Pax Names:
Twinkletoes, Monkey Samurai, Gucci, Commando, Double Dutch, H20, Swedish Ham, Bear Arse
Number of FNGS: 0
FNG Names: n/a
QIC: Bear Arse
Introduction
YHC has been catching a lot of lip lately about the workouts for the elderly at the Y lately. YHC thought I’d bring a little something that I’ve picked up over the past few months from the Y to the OG to see what kind of fanfare it was met with.
Warm-O-Rama
0530 – Short mosey around the parking lot.
Circle Up
-SSH
-Hillbilly’s
-Weed Pickers
-Sobriety Sun Gods
-Arm Pretzels
YHC kept it short because we were going to need as much time as possible.
The Thang
5 Rounds with 6 exercises each round. Rep Count decreases with each round. YHC set up an every 3 minutes timer. PAX were instructed to complete every exercise in each round before moving on to the next round. When the 3 minute horn sounded PAX had to quit whatever exercise they were performing and run an approximately 200 yard loop then resume exercises. Rinse and repeat until you complete all 5 rounds or time expires.
Round 1
SSH – 100
Coupon Press (Bench press coupon) – 75
Bent over Rows w/ Coupon – 60
BBSU – 40
Bonnie Blairs (Hard Count) – 20
Burpees – 10
Round 2
SSH – 80
Coupon Press (Bench press coupon) – 60
Bent over Rows w/ Coupon – 40
BBSU – 30
Bonnie Blairs (Hard Count) – 15
Burpees – 8
Round 3
SSH – 60
Coupon Press (Bench press coupon) – 45
Bent over Rows w/ Coupon – 30
BBSU – 20
Bonnie Blairs (Hard Count) – 12
Burpees – 6
Round 4
SSH – 40
Coupon Press (Bench press coupon) – 30
Bent over Rows w/ Coupon – 20
BBSU – 15
Bonnie Blairs (Hard Count) – 8
Burpees – 4
Round 5
SSH – 20
Coupon Press (Bench press coupon) – 15
Bent over Rows w/ Coupon – 10
BBSU – 10
Bonnie Blairs (Hard Count) – 6
Burpees – 2
0615 – Double Dutch, Monkey Samurai, Swedish Ham, Gucci, and Twinkletoes finished prior to time was called. Nice work guys!
Circle of Trust
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The pain you feel today will be the strength you feel tomorrow.
Nothing good in life comes easy. Whatever you put into the activities of your life will ultimately be what you will rewarded with down the road.
Prayers for Gucci’s friend and his marriage
Praises for Twinkletoes’s family and for Commando’s upcoming home sale and corresponding move!
Naked Man Moleskin
YHC loves coming back to the OG where it all started. I couldn’t be more thankful to QT EH’ing me to come out before the group was an official F3 chapter. Enjoyed it this morning fellas! BA Out!