Facing The Nemesis
QIC: Starfish
Date: 6/24/2019
PAX: Fender (WB), Whaler, Schneider, Gucci, E40 (former FNG Colton Jones), Starfish (WD, QIC)
So, when YHC was in the fourth grade at Heritage Hall School in Oklahoma City, OK, he had the opportunity to “compete in” and/or be “traumatized by” the Presidential Fitness Test. YHC assumes most of you know what he’s talking about, but just in case: https://www.sbnation.com/2015/7/31/9038201/the-sad-sad-stories-of-the-presidential-fitness-test
So, YHC was the shortest kid in the class and somehow managed to get to “Presidential” level on all of the events leading up to the grand finale: PULLUPS. YHC sucked at them then like he does now. Needed 5 measly pullups in order to get the damn patch. Strained and struggled to eke out 4 of them and then on the fifth time up, there was nothing left. Lost my grip and fell, dejected and defeated, to the ground.
So pullups have been YHC’s nemesis since about 1979. 40 freakin’ years. So driving over to #VillageIdiocy this morning, YHC decided we were going to face the nemesis. Knowing that the #GrandDaddyOfAllMondayDashPaxWorkouts had several apparatuses (or is it apparati?) to challenge me/us/the pax with, the plan was set.
Warm-O-Rama
6 Burpees OYO
24 SSH IC
6 Abe Vigodas IC
24 IW IC
6 Whirlies With The Clap IC
24 Copperhead Squats IC
6 Copperhead Merkins IC
24 Running With Scissors IC
15 LBAC, Forward IC, hold it
15 LBAC, Reverse IC, hold it
15 Overhead Claps IC, hold it
15 Seal Claps IC, hold it
15 Moroccan Night Clubs IC, hold it
Mosey to lower track, pullup bar corner next to baseball field
The Thang, Part 1: Facing The Nemesis
5 Pullups OYO (SSH While Waiting). Not 4 Pullups. 5 Pullups. #TakeThatLBJ. (Alternative: CDD)
Run to next corner
10 Supine Pullups OYO (SSH While Waiting), run back to start, 5 Pullups OYO (SSH While Waiting)
Run two legs of the track to far corner
15 Hanging Leg Lifts OYO (SSH While Waiting), run back to second corner, 10 Supine Pullups OYO (SSH While Waiting), run back to start, 5 Pullups OYO (SSH While Waiting)
Run three legs of the track to third corner.
20 Trailer Park Merkins OYO (SSH While Waiting), run back to third corner, 15 Hanging Leg Lifts OYO (SSH While Waiting), run back to second corner, 10 Supine Pullups OYO (SSH While Waiting), run back to start, 5 Pullups OYO (SSH While Waiting)
Mosey to YMCA Wall around the corner from #MongooseMountain.
The Thang, Part 2: People’s Donkey Balls
People’s Chair with 24 Jack Reachers IC
6 Donkey Kicks OYO
BTTW
People’s Chair with 24 Seal Claps IC
6 Donkey Kicks OYO
BTTW
Mosey to shelter.
The Thang, Part 3: Descending Picnic Bench Circuit
12 Right Leg Step Ups; 12 Left Leg Step Ups; 12 Irkins; 12 Dips OYO
10 Right Leg Step Ups; 10 Left Leg Step Ups; 10 Irkins; 10 Dips OYO
8 Right Leg Step Ups; 8 Left Leg Step Ups; 8 Irkins; 8 Dips OYO
6 Right Leg Step Ups; 6 Left Leg Step Ups; 6 Irkins; 6 Dips OYO
4 Right Leg Step Ups; 4 Left Leg Step Ups; 4 Irkins; 4 Dips OYO
2 Right Leg Step Ups; 2 Left Leg Step Ups; 2 Irkins; 2 Dips OYO
1 Right Leg Step Up; 1 Left Leg Step Up; 1 Irkin; 1 Dip OYO
Mosey to VSF/launch spot.
5 MOM
24 Low Dolly IC
24 Low Flutter IC
24 Penguin Crunches IC
12 Right Oblique Crunch IC
12 Left Oblique Crunch IC
COT/BOM: YHC took us out.
FIN.
NMM
See intro. But thanks to F3, YHC is now able to (almost) do 4 sets of 5 pullups. Still suck at it, but getting better.
Great to be with former FNG Colton Jones now known as @E40 who is a pharmacist who lives in Advance but heard about F3 from a buddy in Raleigh (East on I40), but he is also an old school rapper, too. And Tclaps to @Gucci for the naming.
Schneider was beaming with pride at the growth of #WeFoCo.
Also great for YHC to finally meet @Fender and @Whaler…strong work out there gentlemen!
YHC’s arms and shoulders are very sore as he tries to type this….
Your friend,
Starfish
