Alexa has done a nice job getting the Heavy started at The County. Between him and Bulletin, they have laid down some solid free weight workouts, keeping us moving and working the entire time. When I signed up to Q a Heavy, I knew I would have my work cut out for me to continue on what has been successfully started.
I had done some free weight work in the past and one thing I always liked was the burnout sets. You rip those muscle fibers with some heavy weight and then you burn it out with lighter weight and higher repetitions. At the Heavies I have been to thus far, we haven’t yet done that. It would be my pleasure to hand it out to the PAX:
Fungi, Kimble, Wildflower, Alexa, Bulletin, BigBird (Q)
The weather in the previous couple of days had not cooperated too much. It had rained like monsoon season in the tropical rainforest less, the 90 degree temperatures. The temp this day would be a chilly 32 degrees. The wind was blowing hard, seeming to cut right through ya. But hey, it was dry…
COP: We would start out moving with 5 minutes of jump rope work. YHC gave a demo on double unders in case anyone wanted to work on that skill. Following that, we would recover and work on The Thang:
We would have four circuits and we would get through it twice. For each circuit we had two exercises. We would go as heavy as we could for 10 reps then we would pick up a lighter weight and burn it out for 20 reps. In between each circuit we would take a break and jump rope for a minute. The circuits:
Curls, triceps extensions
Merkins, skull rushers
Plate raise(shoulders), dumbbell chest squeeze supination at the top to work the inside of the pecs
Shoulder Press, reverse curls
COT: Thanked the PAX for working hard with me and handed out an apology. This workout didn’t seem to be conducive of a team, all together workout that I know I always come to enjoy. And the music?… An epic fail. One is always their worst critic and I felt like this was a workout that left something to be desired. As PAX do, everyone was supportive and said they all felt that we got worked. Thanks again fellas.
As always, I appreciate everything that this group is! We ended with an Our Father
Until next time…
BigBird
F3 Louisville 