Grip the Rope and Hold On at The Outhouse

Grip the Rope and Hold On at The Outhouse

QIC: Rust Bucket

Date: 7/16/2018

PAX: Rust Bucket, Red Eye, Light Brigade, Manscape

Grip the Rope and Hold On at The Outhouse

PAX:  Rust Bucket (QIC), Red Eye (WB), Light Brigade, Manscape (WD)

YHC tweeted out that the plan for The Outhouse would be an upper body intensive workout and very little running. But I didn’t want to simply call for Merkins, Merkins, and more Merkins with a side of Burpees. I wanted to be a bit more creative so I hatched a plan to include ropes, a chain link fence, and the PAX own body weight to burn the shoulders, back, arms, and chest and to specifically target the PAX’s grip strength. It went something like this:

Warm a Rama:

Focus on loosening up the upper body with:

• Sun Gods – Forward and Reverse
• Overhead Claps
• Seal Claps
• Upper body side stretches
• Merkins

The Thang:

Mosey to tennis courts, which was a distance of about 10 meters.

• Let’s start with a Suicide Merkin. Complete 10, then 20, then 30 Merkins respectively at the edge of each of the three tennis courts.

Then to the chain link fence where YHC had earlier threaded a number of ropes through the fence with the two ends of each rope hanging inside the fence.

• The PAX were instructed to grip each end of their respective ropes and lean their body back to roughly a 45 degree angle. The greater the lean, the more their body weight was supported by their grip on the rope. We started by simply holding the ropes to support the leaning position for a period of time (forearms start to burn). Pull yourself straight up to a standing position and shake out the arms/hands. Ok, back down to a leaning position to support your weight again and burn the forearms some more. Repeat this process 3 times.
• Next exercise with the ropes was to, again, lean back and while maintaining straight arms, pull yourself up to a standing position with the straight arms extended outward at your sides. Visualize the Iron Cross position in gymnastics. The weinke called for 20 reps of this exercise, but had to Omaha to 10. This was a tough exercise. As before, complete 3 sets of the 10 repetitions.
• Next exercise, also with the ropes was to, again, lean back and while maintaining straight arms, pull yourself up to a standing position but this time, with the straight arms extended downward to your thighs. Went straight to 10 reps of this exercise and, as before, complete 3 sets of the 10 repetitions.

Mosey to the rock pile and select a small to medium sized rock for the following, some IC and some OYO:

• Overhead Press
• Bent Over Rows
• Hold rock straight out from the body for a period of time
• Skull Crushers

Return the rocks and mosey to the wall of the picnic shelter beside the parking lot for:

• Peoples Chair with 50 Jack Reachers OYO
• BTTW for a period of time. Extra credit was given for adding Australian Push Ups.

Find a picnic bench for:

• Dips
• Irkins
• Derkins

Mosey back to tennis courts for:

• A single suicide run across the three tennis courts
• Repeat of the rope/grip exercises described above.

Mary by Committee:

• Low Flutter (Rust Bucket)
• Penguin Crunch (Red Eye)
• LBC (Light Brigade)
• Low Dolly (Manscape)

Finished!

Announcements / NMM:

• Shedmedfest coming up on August 25th. Watch Twitter for details
• Thistle is manning a water aid station at the Beat The Heat 5K this Saturday and is looking for additional volunteers to help. Contact Thistle for details if your schedule allows.
• Was nice to see Manscape this morning at Outhouse. He usually posts to The Estate on Mondays. The guy just keeps going no matter what the Q calls, true Respect.
• Strong work by Red Eye. The rope exercises are especially tough for him because of the long arms. Couple of glances in his direction during the exercises proved he was suffering just as much as me. But no complaints were heard!
• Light Brigade suffered through a Rust Bucket Q last Wednesday at Bells & Whistles and returned for another one this morning at The Outhouse. I think the guy is crazy but getting stronger with each appearance. Solid work!

COT:

• YHC took us out with words of thanks and a prayer for strengthening our hearts as we face each day with a challenge to use our hearts for the good of our fellow man.

Thanks for the keys, Red Eye, an honor to lead.

Rust Bucket