Fast-pace, variety, mad beats, and THUNDER – all @ #BellsNWhistles

Fast-pace, variety, mad beats, and THUNDER – all @ #BellsNWhistles

QIC: Zuck

Date: 10/04/2017

PAX: Goofy (WD); THE Singing Cowboy; Cobra; Bluto; Interference; Poncho (WB); BAM; Tuco; Zuck (QIC)

9 pax showed up for a ‘typical’ Zuckfest – fast-paced, little rest, variety of exercises (borderline schizo), and some ‘mad beats’ coming out the speakers.  Don’t get me wrong, YHC loves some rock, classic rock, punk, and folk as much as (if not more than) the next guy… but if I want to listen to something that pumps me up and makes me feel like I can go toe-to-toe with any professional athlete or fighter… I need something with some attitude… with some bass… with some beats – particularly fast-paced beats.  Thus, the musical selection (also, typical Zuck).

The pax followed the large, full (?) moon to the parking lot of Reagan High School.  The 50-degree morning had the pax feeling lively… the Q could sense it.  ‘Twas a good group… a group ready to work.  Speaking of work…

THE GRIND

Warm-O-Rama (all IC)

• SSH x 15
• Merkins x 15 (or 30 single-count)
• Hillbillies x 15
• Cotton-Pickin’ Whirlies x 15
• Abe Vigodas x 10
• Peter Parkers x 10
• Parker Peters x 10
• Merkins x 15 (or 30 single-count)
• Mountain Climbers x 20

Dynamic Warm-Up (can never get too warm)

• High Knees (down); Butt-Kickers (back)
• Apollo Creed (down-and-back)
• Karaoke (down-and-back)
• High Skips (down); Bounds (back)
• Backpedal (down); Sprint (back)

The Thang (Tabata style – 30 seconds on – 10 seconds rest – AMRAP)

• Skull-Crushers (Tricep Extension)
• Two-Armed Curls
• Two-Armed Reverse Curls
  • Donkey Kicks w/ a Jump

• KB Press (Right Arm)
• KB Press (Left Arm)
• Two-Leg Dead Lifts
  • BTTW
  • Wall Sits w/ Jack Reachers

• Two-Arm KB Swings
• KB Snatch (Right Arm)
• KB Snatch (Left Arm)
  • Mike Tysons (w/ or w/out merkins)

• Apollo Creed – Down-and-Back

• Upright Rows
• One-Arm Curls (Right)
• One-Arm Curls (Left)
  • Cobra Humpers (Squat Thrusters)

• Bent Over Rows (Right)
• Bent Over Rows (Left)
• Goblet Squats
  • Mountain Climbers

• Bench: Split-Squat Lunge (Right)
• Bench: Split-Squat Lunge (Left)
• Bench: Supine Skull Crushers
  • Plank Jacks

• Bench: Two-Arm Bench Press
• Bench:  One-Arm Press/Fly (Right)
• Bench: One-Arm Press/Fly (Left)
• Bench: Dips

• Shuttle Run (Run to middle, back to start, to the end, back to start)

• Pole:  Leaning One-Arm Curls (R)
• Pole:  Leaning One-Arm Lat Pull (R)
• Pole:  Leaning Hold on For Dear Life (R)
  • Bench:  Leg Press (R) – Forgot to do this (maybe next time)

• Pole:  Leaning One-Arm Curls (L)
• Pole:  Leaning One-Arm Lat Pull (L)
• Pole:  Leaning Hold on For Dear Life (L)
  • Bench:  Leg Press (L) – Forgot to do this (maybe next time)

BRING THE THUNDER  (or THUNDERSTRUCK)

Listen to “Thunder” by Imagine Dragons.  Start in plank position.  Every time they (or YHC) say “Thunder”, perform a merkin.

• Lots of merkins before #Omaha’d into #Mary

MARY  (all IC – except Plank exercises)

• Plank-o-Rama (left… right… regular… elbow… etc.)
• Alabama Ass-Kickers (L) x 12
• Alabama Ass Kickers (R) x 12
• Bird Dog (L) x 10
• Bird Dog (R) x 10
• Jane Fonda (L) x 10
• Jane Fonda (R) x 10

FIN!

COT

• YHC gave thanks to Him – for all that He has done for us, and gave thanks for the men of F3.  Prayers for those impacted by the horrific event in Las Vegas, and to those impacted and recovering from the recent Hurricanes.

NMM

• Always an honor and privilege to be out with the pax – and even moreso to lead.
• Not too much mumblechatter (re: music) but then again, it was blaring in my ear, so YHC couldn’t hear much else.  I’m pretty sure that @TSC and @Goofy want me to make a mix-tape for them.  @Bluto legitimately did appreciate the tunes.
• There was some mumbelchatter early on suggesting that the warm-up was more than a warm-up (@BAM)
• Also some mumblechatter during Mary re: the amount of ‘glute’ work (@Goofy).
  • N.B. Glutes are a part of the ‘core’ and are often some of the least intentionally worked muscles – especially by men.  Having strong glutes can help with injury prevention and running strength.
• And there was some mumblechatter about whether it was ‘Imagine Dragons’ or YHC calling out ‘Thunder’ during ‘Bring the Thunder’ exercise.
• Maybe there was more mumblechatter than I realized.
• @BAM was back from Minnesota.  We all wondered if he picked up any Minnesota Niceness while away.  Nah.
• Pretty sure some pax ran a little beforehand.  Something about @Poncho coming out of some bushes…

PLAYLIST

1. Grindin’ – NF (feat. Marty)
2. Thunder – Imagine Dragons
3. You Can’t Stop Me – Andy Mineo
4. The Drop – Bro Safari
5. Boombox – Bassnectar
6. Breakin’ a Sweat – Skrillex
7. High Roller – Pegboard Nerds
8. Thunder (again) – Imagine Dragons (for Thunder merkin challenge)
9. Hood Hop (Instrumental version) – J-Kwon (during Mary)
10. Oochie Wally (Instrumental) – Nas (during Mary)

ANNOUNCEMENTS

• It was not mentioned, but don’t forget about the F3WS Gear Pre-Order!
  • Open now through October 21st.
  • See Preblast HERE.
  • See Preorder HERE.
  • Contact YHC with any questions.