DATE: 08/08/2018

WHERE: The Playground

THE PAX: Chitwood, Hasbro, Thrasher, Dori

Total # of PAX: 5

QIC: Floppy

INTRO:

This was YHC’s first Q at The Playground, and first Q of any ZeroPointZero. To spice things up, we added a playlist from yours truly. Tired of hearing the same old classic rock workout songs that show up time and time again in the gloom (I’m talking to you Legionnaire!). So we went with some 80’s Hair Band Rock and Roll that brought YHC back to the glory days of High School (and dated myself). Bring on the Big Hair and Mullets!

Note to self: it was really hard to find names for most of the “typical” arms workouts. We came up with a few, i.e. boob raisers = curls. Certainly have more work to do here as the lexicon/exicon were of little help. Plus YHC can never seem to remember Carolina Mud Dogs? Dry Dogs? Dry Docks! Dadgummit!

Next time if Swisher comes I’ll play some EDM.  And I’ll bring the Camaro.

MULLET

WARM-O-RAMA:

0530 MOSEY, I suppose that makes this a really slow 0.1 for the day?

  • 20x SSH In Cadence
  • High Knees and Butt Kickers
  • Sun Gods
  • Shoulder & Arm stretches

THE THANG:

Thang 1: DECOMPOSED BURPEES! 

  • 10 Squats
  • 10 Leg Thrusts
  • 10 Merkins
  • 10 Leg Thrusts
  • UP
  • 9,9,9,9, and so on, down to 1,1,1,1
  • Air Chair while waiting for the 6

That’s 55 Burpees, De Con Structed. To a little Sammy Hagar “I Can’t Drive 55”.

Thang 2: SANDBABIES. Burn those Shoulders, Bi’s & Tri’s. And it did burn.

3 Rounds, 6 Sets per Round, 45 seconds on, 15 seconds recover. 1 minute between each round.

Round 1:

  • Shoulder Press, Underhand Curls, Overhead Triceps Extension
  • Rinse & Repeat
  • 1-minute break

Round 2:

  • Carolina Dry Docks, Hammer Curls, Lying Triceps Extension
  • Rinse & Repeat
  • 1-minute break

Round 3:

  • Upright Rows, Static Curls, Curb Dips
  • Rinse & Repeat
  • 1-minute break

Finished with some Mary, about 4 minutes worth, with an exercise called out by each of the PAX.

Today’s playlist:

  1. Sammy Hagar – I Can’t Drive 55
  2. Van Halen – Panama
  3. Def Leppard – Pour Some Sugar On Me
  4. Twisted Sister – I Wanna Rock
  5. Scorpions – Rock You Like A Hurricane
  6. Ratt – Round and Round
  7. Poison – Nothin’ But A Good Time
  8. Skid Row – Youth Gone Wild
  9. Whitesnake – Still Of The Night
  10. Quiet Riot – Cum On Feel The Noize

On Spotify:

https://open.spotify.com/user/toddbowker/playlist/1eB408D1fX6JP7s4GMppqV

 

CIRCLE OF TRUST:

  • Praying for Chitwood’s family, his in-laws, specifically brother-in-law.
  • Praying for Kiffin’s first day back today hope the knee is good brother.
  • Praying for Floppy’s friend who has Multiple Myeloma, for treatments to start working
  • Lots going on around F3Cherokee, including a Friday Ruck, Saturday Chick-Fil-A 5K, and the 12 LABORS on September 1st. Do it! Hit up F3Cherokee.com for more details.

Naked-Man Moleskin:

Staying in the true 0.0 miles fashion, the beatdown primarily consisted of an upper body/arms workout burning the shoulders, biceps and triceps. We couldn’t help but think about the silly “One F” workout (just Fitness) called P90whatever. Poor lonely fellowship-less sad clowns. Meanwhile the 5 PAX were getting ripped and enjoying the fellowship of a smaller group on a beautiful Hump Day morning.

I am thankful for the fellowship of the smaller group with 5 PAX today, and a couple that I rarely get to hang out with. Great start to the day gentlemen.

AND some amazing Brisket from Chitwood. Happy Birthday #37 Chitwood!

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