10 (eventually) HIM posted w/YHC at Quarantine this frosty morning.
After a slightly longer than is custom for Rio Warm Up, we moseyed over to the underutilized Hendrick’s Automotive Repair School bldg. to select rocks for what would be the 1st of a few multi muscle group movements we would attempt with varying degrees of success.
1st up were 16/10’s. 16 Triceps Ext on one end- 10 Bent Rows 50 yards up the road, decrease/increase reps until the 2 numbers invert. Mode of travel- mosey, while performing AMRAP Rock Curls.
Next up: 3 sets of rock work:
1) 25 Heavy WW2’s, 25 (IC) Quick Feet while performing AMRAP Overhead Presses, 20 static lunges, right leg, while performing 20 Curls simultaneously.
2) 25 Heavy Low Slow Flutters (IC), 20 (IC) Quick Feet while performing AMRAP Overhead Presses, 20 static lunges, left leg, while performing 20 Curls simultaneously.
3) 20 Kettlebell Swings, then 20 Heavy V-Ups, then 10 Kettlebell Swings, then 10 Heavy V-Ups.
On to Lower Body work, we executed a quick 7’s consisting of Standard Squats – Star Jumps.
We had time for 20 Left-Right Step-Ups (IC). 20 Dips, then wrapped up the Q w/15 Left-Right Step Ups (IC) before heading back to the flag.
Please be mindful of all F3 NE Wake announcements.
Special prayer for Ascot & his M as they travel to W-S today for medical testing.
Great work today, men! Thank you for indulging me with some experimental moves.