Introduction
YHC has been focusing on his upper body during his OYO sessions to attack a weakness. As such, he wanted to bring a strong upper body focus to the PAX and designed a Weinkie that would attack the chest, shoulders, back, and arms from nearly every angle possible. As an added benefit, the sandbags were brought in to up the suck factor and really ensure that the PAX felt the pains of a high quality beat down by being sore all day.
After an ominous pre-blast, only one BOTG showed up to get better. Honestly, YHC doesn’t think he knew what was in store. However, we pressed ahead, did some significant work, and kicked Saturday in the tenders. The Pax’s backs and upper body were straight up pushed to the edge.
The Details
- Date: November 14, 2020
- AO: The Spigot
- Pax Count: 2
- Pax: Pongo
- QIC: KY
- Conditions: Partly Cloudy, 70F
The Thang
- Grass Grabbers – 10X IC
- Abe Vagoda – 10X IC
Grab sandbags and move to stone blocks
- Sandbag Box Squats – 10X On Q
- Step Ups – 20X IC
- Box Jumps – 10X
- Bulgarian Squats – 10X Each Side On Q
Upper Body Rotation 1
- Incline Merkins – 15X IC
- IC was used to introduce a modification in the movement. At the top of the pushup, the PAX press their spine up and roll the shoulders down to activate the back and chest more.
- Decline Merkins – 15X IC
- Performed as above
- Twist and Lift – 5x each side IC
- Start at knees with sandbag on the ground. Pick SB up and place on block. Rotational strength and off balance load manipulation.
- Bent Over Sandbag Rows – 10X On Q
- Incline Merkins – 10X IC
- As above
- Decline Merkins – 10X IC
- As above
- Bent Over Sandbag Rows – 10X On Q
Sandbag Up and Overs – 10X OYO – Burpee on the the Sandbag, Sandbag Clean and Toss over the block, Step over, R&R
Upper Body Rotation 2
- Sandbag Bench Press – 15X OYO
- Sandbag Shoulder Shrugs – 20X OYO
- Sandbag Plank Pull Throughs – 10X IC
- SB Pushups – 15X On Q
- Sandbag Military Press – 5X OYO
- Sandbag Bench Press – 15X OYO
- Sandbag Shoulder Shrugs – 20X OYO
- Sandbag Plank Pull Throughs – 10X IC
- SB Pushups – 15X On Q
- Sandbag Military Press – 5X OYO
Broga
BOM
Naked Man Moleskin
Pax count was extremely low today. COVID, GORUCK events, kid activities, fatigue, and injuries all took their toll on the PAX. Initially, I was disappointed that we didn’t have higher numbers. However, the one PAX that did show up is a relative newcomer to F3 Katy and YHC hadn’t really got to know him well and took the opportunity to do so today.
We suffered together, tried new movements, pushed ourselves, but took it a little slower than YHC normally drives the PAX. This was done to help recovery between movements, but more importantly, have a conversation with this BOTG that YHC hadn’t had the opportunity to do so with before.
At the end, YHC is thankful for the experience. The beatdown was still high quality, but developing the brotherhood was even higher quality.
Take the time to get to know the PAX. It is near impossible to lead without a personal relationship. Invest in that in all walks of life and watch the dividends of that time spent come back in incrementally higher returns.
Signing off. Keep crushing it, BOTG
– KY
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