QIC: Princess Aurora
The PAX: Hi-Viz, T-Cell, Pop-A-Lock (LIFO), Crawfish, En Fuego, Blue Mule
It was a veritable steamy morning chock full of lessons in love at Westeros. 7 men came.
The Thang:
In need of a little blood flow to get things started, 6 PAX took off on a quick mosey from the parking lot when who should appear coming in hot but our dear LIFO, Pop-A-Lock. Continue to lawn outside of the gymnasium and circle up for some foreplay filled with laughter (isn’t it always?).
- SSH x 69
- LBAC F x 15
- Air Press x 15
- LBAC R x 15
- Chinooks x 15
- Squats x 20 finished with 20″ air chair
Take a quick lap to get focused before inserting ourselves into the main event.
For this portion, we focused on control, lowering slowly to 4 ct cadence:
Split Squats x 9 e/s
SL Deadlifts x 9 e/s
Take a lap, then RnR slowing our tempo down even more. Another lap, then, because it’s always advisable, we upped the rhythm AND the duration. 20 reps each exercise, followed by one more lap to regain our composure.
Over to the jungle gym to work on our pushing and pulling out in this wonderful weather. 10 pull-ups followed by 10 merkins. 9 pull-ups, 9 merkins…all the way down to 1 of each, resting as needed.
After some brief fumbling around, we finally got situated again for the final stretch. To work on our power, 3 sets of 10 dragon flags and 10 glute bridges. A lucky female pedestrian was able to take it all in before continuing on her stroll. I’m sure we all would’ve stopped to let her go by, but our eyes were closed and we were past the point of no return.
One final sprint to the finish and we circled up for a much needed cooldown with a glute melting 7-way hip progression complete with awkward moans, groans, and sighs of relief.
COT/BOM
Moleskine:
Starting a gofundme for Pop-A-Lock’s new alarm. Pop-A-Clock?
Thanks for enduring the awkwardness and inconsistency with the Q today. This has never happened before, I swear.
Bullhorn:
Memorial ruck on 3/4 for Jerome Gonzalez, a GRT who tragically passed after collapsing during the Bragg Heavy. Consult Pop and Slack for details.
Prayers for The Jeweler and his wife as they navigate some hardship.
Clear your calendars for Saturday, June 23. YHC is planning a community service CSAUP: Nashville’s inaugural brew ruck. This will be a fun event that does some good, too!
Also, while you have your calendar out, go ahead and save September 22 for what will be a truly epic CSAUP. I mean it
PA out.