Charcoal’s Graduation

Last week, CORE was forced to move its workout from its usual AO at Myers Park Traditional due to the Queens University graduation. Saturday, we had a different graduation, of sorts. Charcoal absolutely crushed every exercise today-kettlebells, sprints, BLIMPS-it did not matter. He was out in front all day. He even mocked the PAX by doing bear crawls during BLIMPS. YHC would have thought the workout was simply too easy but all of the other PAX including the Q were smoked. Charcoal hardly broke a sweat. Perhaps he was inspired by CORE Meltdown on Thursday when our friend Slaughter descended from Mount Olympus to Q the workout. Regardless of the motivation, Charcoal may need to graduate to a tougher workout-perhaps P2W or SharkTank?

Here is what we did:

Warm ups: 15x Merkins IC, 15x SSH IC, 15x MC, 15x Copperhead Squats

Mosey to Deck

Partner Up. Partner 1 farmer carry both KB, Partner 2 does 10 merkins and then runs to catch his partner. Flap jack until the next to last level of parking deck.

Partner 1 runs ramp to top and back to next level while partner 2 does KB exercise. Flapjack until both partners have done all of the KB exercises. KB exercises were: Swings, Hammer Curls, Upright Rows, Triceps, Press (Two Hand), Goblect Squats. Rinse and repeat x 2.

Partner Up. Partner 1 farmer carry both KB down the deck. Partner 2 does 10 merkins and then runs to catch his partner. Flap jack until reach bottom of deck.

Find the wall. Peoples Chair, 10 air presses. Rinse and repeat x 3.

Mosey to field.

BLIMPS-5 Burpees, 10 Lunges (5 each leg), 15 Imperial Walkers, 20 merkins, 25 plank jacks, 30 Squats. Rinse and Repeat x 3.

Mosey to parking lot with KB.

20 KB Swings. 10  KB Hammer Curls. 10 KB Upright Rows. 10 KB Triceps. 10 KB Upright Rows. 10 KB Press-Two Hand. 10 KB Goblet Squats. Rinse and Repeat x 2.

By the end, there was much mumble chatter (except from Charcoal). Many requests for Mary (except from Charcoal). Many requests for Brazilian Mindbenders (except from Charcoal). Charcoal just did work.

Announcements: Many PAX were headed to the Teal Diva 5k afterwards. Reminder that the Stratford Y with the youth needs F3 brothers to attend and Q.

Hall Pass with the Take Out.

YHC is grateful for the support, encouragement and grace that he has been shown by the F3 PAX. It is an honor to serve as Q. Next time, YHC promises to devise a tougher workout in case Charcoal ever returns.

 

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