The Upper Body Trifecta @ Flatline 9.22.2020

The Upper Body Trifecta @ Flatline 9.22.2020

QIC: Burns

PAX: Zima, Root Canal, Cherry Pie, Red Pill, Truck Stop, Cheesesteak, Burns

Be warned – if you notice YHC has a Q at an AO that could be close to a parking deck or a set of pullup bars or train tracks or really anything that you can pull yourself up with, we will be doing some pullups. I’m on a pullup kick recently and if you don’t want to do pullups, stay away! Additionally, today I wanted to make an effort to hit three upper body groups that were not merkins because IPC has given me enough merkins to last for awhile between Weeks 3 & 4…so pullups, burpees, and dips it was. Jelly arms, here we go.

At 0530 we did some “warm up” exercises around the parking lot to linger in case there were stragglers.  Cherry Pie pulled in at 0530:45 so it turned out to be a good call by YHC.  The not-quite-warmup-because-you-don’t-warmorama-at-flatline included mosey, high knees, butt kickers, Apollo creed*, carioca, bear crawl, and lunge walk.  All continuous to get the heart rate up and the blood flowing on the chilliest morning of the fall thus far.

*Are side shuffles with arm swings not called Apollo creeds? YHC could have sworn they were, but the other pax were adamant they had never heard the term.

After collecting ourselves, we moseyed to the bottom of the parking deck across the street for some partner work.  Partner A did 5 pullups while Partner B began a slow mosey up the ramps. When Partner A finished the pullups, they sprinted to catch Partner B.  Once caught, both did 5 burpees, then flapjacked the roles. All the way up to the fresh air at the top.

At the top, we did some early Mary – 20 WWIIs OYO, 20 Am Hams IC, 20 WWIIs OYO, 20 Penguin Crunch IC (Cheesesteak Style), 20 WWIIs OYO, 10 Merkins IC, 10 WWIIs OYO, 10 H2H IC, and then YHCs abs had had enough so we went back down the ramps with the same partner pattern until we reached the bottom.  At least 25 pullups and 50 burpees per pax, tallying the runs up and down the deck.

We then moseyed to the amphitheater at Winston Square Park for 7 layers of dip. After each layer, Pax moseyed up the stairs on one end, around the top of the amphitheater, then back down the stairs on the other end.

• Layer 1 – 20 dips, 20 box jumps
• Layer 2 – 20 dips, 20 irkins
• Layer 3 – 20 dips, 20 R Leg step ups
• Layer 4 – 20 dips, 20 L Leg step ups
• Layer 5 – 20 dips, 20 decline alternating shoulder taps (crowd pleaser)
• Layer 6 – 20 dips, 20 incline peter parkers (sneaky ab work)
• Layer 7 – 20 dips, 20 dips

After the last layer, mosey back to the launch for Mary – 20 WWIIs OYO, 20 Am Hams IC, 20 WWIIs OYO, one minute of The Thistle with 2, 3, and 6 merkins

Fin.

If you’re still reading, you have a task list:

Get on Slack.

Q a WIB in Oct, Nov, or Dec.

Get to know Red Pill – the guy has no quit in him.

Continue to EH new guys and encourage the fresh faces to come back.

Pray for our country’s and our world’s leadership. Pray for peace amidst the storms.

$5 Footlong, thank you for the keys. Next time you want to do some pullups, I’ll gladly take them back. For now you can find them at the top of the parking deck getting some fresh air.