September 17 Backblast – Feats of Strength Appendix

/ FloRida

A subset of Pax spun out of Cube’s Red White and Boom beatdown like a tornado from a feeder band, lifting 28 Pavers up like so much storm debris and setting them down gently in sets of four at the Dr Evil Memorial Convalescent Center.

Pacer, Blue Hen, Kay (BYOB with bar-bending weight load), Yo-Yo, Man Hands, Flounder,  Duvet, FloRida (QIC)

YHC made good on his promise of no running and no burpees, instead leading a brief Warmarama:

  • Side Straddle Hops – 11 reps IC
  • Chinooks – 11 reps IC
  • Helicopters – 11 reps IC
  • Cotton Pickers – 11 reps IC

Before launching into a light weight, quality form challenge:

  1. Overhead Press – one paver or two in each hand, alternate arms, Copperhead-style.  12 reps each side.
  2. Tricep Press – two pavers or three with two hands, Copperhead-style.  12 reps.  Good form by the Pax with firm shoulders and full arm extensions.
  3. Standing Flies – one paver in each hand, Copperhead-style, 12 reps.
  4. Homer & Marge – rest the pavers.  Copperhead-style, 12 reps.
  5. Squats – load up all four pavers in two hands.  Copperhead-style.  12 reps.  Good form by the pax – straight backs and heels on ground.
  6. Bicep Curls– one paver each hand, alternate arms.  Copperhead-style.  12 reps each side.   Good form by the Pax – no kipping.
  7. Bent Rows – one or two pavers each hand, alternate arms.  Copperhead-style, 12 reps each side.
  8. Bench press – one or two pavers each hand, alternate arms.  Copperhead-style, 12 reps each side.
  9. Bench flies – one paver each hand, Copperhead-style, 12 reps.
  10. Step-ups – load up two or more pavers in two-hands.  12 reps each leg.
  11. Flock of Seagulls – one paver each hand.  Copperhead-style, 12 reps.
  12. Shoulder Shrugs – one or two pavers each hand.  12 reps.

Rinse and Repeat.  Omaha called halfway through the second set to join Red White Boom for Six Minutes of Mary, led by Cube.

Still working the bugs out of this split workout plan and the expectations for a strength workout. Yo-Yo and Man Hands need more weight.  Thanks to all for patience and understanding.

Always a joy to participate, a privilege to belong, and an honor to lead.

Aye!   FloRida