Body-Destroyers For Days @ Bells & Whistles

Body-Destroyers For Days @ Bells & Whistles

QIC: Zuckerberg

Date: 8/12/2020

PAX: Lace, Manscape (WD), Air Bag, Starfish, Interference, Bluto, Lemming, Burlap, BAM, The Vig, TPS, Data, The Singing Cowboy, Zuckerberg (Q)

Arriving to the gloom… It was early.  Dark.  Air was thick.  The parking lot was mostly empty – other than a truck, police car, and tumbleweed.  And the smell of something… it was just YHC and early morning gas.  Yep, definitely broccoli for last night’s dinner.  I digress…

A man appeared out of nowhere at the truck.  Where did he come from.  Who is he?  Clearly a cowboy… a @SingingCowboy.  One of the first cars to pull into the Food Lion parking lot was a snazzy Mercedes.  The driver seemed lost, but at the same time confident as he whipped it (backed it) into its space.  YHC first thought it was @Mongoose, but then noticed, what appeared to be, a smile through the window, and quickly ruled him out.  Then the stranger stepped out the vehicle, and to YHC’s surprise, @TheVig visited Pfafftown.  He admitted that he had to camp down the road in order to make it on time.  YHC was appreciative of his attendance.  Solid.  More and more pax followed.  I was glad.

YHC hadn’t Q’d in awhile, and having been out-of-town for over a month, YHC hadn’t worked out a whole lot either.  YHC was worried about the ol’ “If you can’t do it, don’t Q it” mantra.  And like many pax before me, sometimes what you put on paper seems a lot more reasonable than what it manifests to be.  But you know what?  You never know until you try.  Try, I did.

The workout went a little somethin’ somethin’ like this…

Warm-o-Rama (all in cadence x 10 or 15 unless otherwise designated as OYO; littler recovery in between each)

• SSH
• Merkins
• Imperial Walkers
• Peter Parkers
• Whirlies w/ Clap
• Parker Peters (hold it…)
• Merkins (hold it…)
• Mtn Climbers  (hold it…)
• Wide Merkins  (hold it…)
• Plank Jacks  (hold it…)
• Mtn Climbers  (hold it…)
• 6 Inches (HOLD IT!)…
• Burpees (x5 OYO)

Dynamic Warm-Up

• High Knees (down); Butt-Kickers (back)
• Karaoke (down and back)
• Apollo Creed (down and back)
• Back pedal (down); Power Skips (back)
• DB Drills (down and back)

TABATA (24 secs on, 10 secs off… 4 rounds of each set/pair) [Queue Music]

1. Skull Crushers
2. Star Jumps (or Squat Jumps)

1. Overhead Press (L & R or Both)
2. Mountain Climbers

Recover:  Bear Crawl (down); Crawl Bear (back)

1. Deadlifts (one or two leg)
2. Burpees (crowd pleaser)

1. Curls (R, L, Both)
2. Plank Jacks

Recover:  Broad Jump (down); Lunge-Walk (back)

1. Rows (Bent-Over and/or Upright)
2. Merkins

1. Snatch (R & L)
2. Goblet Squat

1. KB Swings
2. Teacups (Gut-Busters)

Done!  Fin!  BOOM!!!

COT: 

• Prayers Lifted, Praise Given… to Him.  Prayers especially for those about to start school… in whatever format that may be… and navigating through that.

NMM:

• Despite the advertising, there were no Body Destroyers performed.  #FalseAdvertising
• Nobody had heard the full version of the Top Gun Anthem.  It ain’t short.
• Overall, @Burlap loved the music
• @BAM was saying things, but YHC couldn’t hear on account of the speaker
• @Lemming was jumping really high during ‘star jumps’ – at least from my perspective (dude has hops!)  (@IF was jumping high too, and @Lace was likely touching stars, but I was focused on looking ahead – not in my peripheral)
• The shoulder-work during Warm-O-Rama was not well thought through (was struggling as early as Overhead Press)
• Not sure the recovery sections were too well received
• Love hearing @SingingCowboy encouraging the pax throughout a workout.  H.I.M.!!!
• Thanks for the keys.  Always a honor to lead, and be a part of such amazing men.

ANNOUNCEMENTS:

• The Shmed – See Twitter
• IronPax Challenge – See Twitter