02/03/2021 - the-grove - Pink’s Bag ‘o Tricks – The Squeakquel
AO: The Grove
When: 02/03/2021
PAX:
Number of Pax: 7
Pax Names:
QT, Drafty Kilt, Yak, Twinkle Toes, Casper, Bear Arse, Mr. Pink
Number of FNGS: 0
FNG Names: N/A
QIC: Mr. Pink
Introduction
It’s been a little over a month since YHC first showed up with his bag of tricks. He promised we’d return to it and today is the day.
Warm-O-Rama
Indian Run around the track
Then back around to the practice field where all the goodies were located.
Pax warmed up & loosed up arms, shoulders, and back while YHC demoed the exercises at the various stations already setup.
The Thang
EMOM Cadence, AMRAP at each station, 6 stations setup followed by a run. After one full round, 1 min. recovery then repeat.
Stations were setup for the following exercises, alternating between the 2 each round:
1. Tire flips
* Tire jumps
2. Modified burpees
* Pull-ups
3. Sit-ups to hammers
* Hail Mary’s
4. Weighted lunges
* Deadlifts
5. Sledgehammers
6. Curl and press
* Weighted plank / “Ninja Turtles”
7. 200m Run
The Bag ‘o Tricks:
* 28 lb. Weighted ball
* Pull-up assistance band
* 10 lb. Sledgehammer
* ~40 lb. Manhole cover
* 44-125 lb. Sandbag (88 lbs. for lunges, 125 for deadlifts)
All complimented by Hillgrove’s own tractor tires and pull-up bar.
Exercises:
* Modified Burpees – pushup, jump up to bar, do chin-up to the top. Repeat.
* Hail Mary’s – lunge with weighted ball held to chest, hold lunge, press up, return, hammer left & curl up, return, hammer right & curl up. Alternate lunge and repeat.
* Ninja Turtles – high plank with manhole cover on your back. Hold until time.
Circle of Trust
YHC enjoys showing up and working hard with all of you. He loves how we each bring our own flavor and contributions when we Q. These are his personal contributions in the wheelhouse of strength training.
YHC encouraged the Pax to signup to Q and contribute their own unique flavor – it’s always challenging, and it’s always unique. Their doing so always makes us better!
Prayers for YHC’s close family friend and their Fathers funeral in Macon.
Naked Man Moleskin
YHC got a pre-workout in re-locating the (much heavier than it appears) pull-up bar from the other side of the fields. Yes it has wheels, and no they do not work very well. It’s now in a location that will be more usable for all (you can thank me later, coaches).
The tire flips were challenging for all, which just means we’ll have to do more of them 😈. Still, the Pax did a great job modifying (up and down) to do what they could 👊
In the well-intended spirit of “leave no man where you found him” we departed tour de Pink with a one-eyed Yak. You can thank YHC’s giant rubber band (for “assistance”) for that one.
COT ended with an interesting line of questioning about YHC’s daily strain score, and whether or not he would ever surpass “moderate” 🙄. Don’t be surprised if that disappears from Strava in the near future…
The only squeaking involved was the poorly functioning wheels of the pull-up bar.
It was fun, you goons.
– Pink 🤙