Grinders on the run

Preamble:

YHC planned for Grinders, which requires groups of 3. For a few min, as I was standing with Nacho at the parking lot I was trying to think how to adjust the workout for just the two of us when, last minute, the NLB guys showed up – 4 of them. Perfect!

Warm-O-Rama:

Mosey in the parking lot and a few IC exercises – 10 Wind Mills, 10 Hill Billy, 10 Mountain Climbers and 10 Moroccan Night Clubs.

The Thang:

Grinders

We run up the stairs to the circle and split into two groups of three.

YHC prepared two lists of 6 exercises and placed one at the top of the stairs and the other on the other side o the circle.

One PAX of each group begun at the top of the stairs (Shoulder Taps, AMRAP). The second PAX of each group run to the other side of the circle and begun according to the list there (Freddie Mercury, AMRAP). The third PAX of each group run the whole circle and then replaced the first PAX, who run to replace the second and so forth. Each PAX, when they reach the start or middle of the circle does AMRAP of the exercise listed, advancing in the list. So when the first PAX return to the start of the circle, since they already did the Shoulder Taps, move on to Gas Pumpers.

First list, at the start of the circle: Alternate Shoulder Taps, Gas Pumpers, Groiners, T-Bombs, Step Ups, Burpees.

Second list, halfway of the circle: Freddie Mercury, Squats, Merkins, Lunges, Flatter Kicks, Dips

We finished by completing a lap together.

Coupons

We went down to the coupon pile, picked up a coupon and stood there for some arm work. 20 IC Curls, 20 IC Shoulder Presses (YHC started to feel his shoulders screaming) and 20 IC Skull Crushers.

Well, that was the PLAN. What really happened is that during the Skull Crushers YHC had some muscle failure. At first took a breather after the 6th crusher, then stopped at 15th count. Moved to do 20 IC Bend Over Rows and then completed the remaining 5 Crushers IC.

Mary

30 IC LBCs, 10 IC J-Los and 15 IC Dolly.

COT:

Prayers for Jean (spelled correctly?) an older person who volunteers at NLB, for Justin – a new NLB man, and for Janice, from AA, all facing some challenges. YHC wife will be flying back this Saturday and she’s not easy about leaving her sister alone as the new baby has some orthopedic issues.

Naked-Man Moleskin:

I honestly wasn’t sure I’ll be able to do much after IPC yesterday, but glad I was able to push through. Many thanks to all the PAX I’m working with who keep inspire me to do better, to be better.