Deconstructed Shoulders

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Deconstructed Shoulders

QIC: Van Gogh

Date: 3/12/2026

PAX: @Blind Date, @van.gogh

 

YHC loves bourbon and F3! The addition of Big Boy Blocks at The Distillery really amps up the challenge, and has YHC looking forward to every post there nowadays! It’s also right near where YHC grew up, so it’s nice to be back near the old stomping grounds. Tonka called for WIB at River Oaks, so that doesn’t usually bode well for a large turnout, on top of the fact that when YHC Qs is usually going to be a lower turnout already for some reason…. ah hem). The idea was to focus on one exercise, deconstructed, for maximum soreness. It went a little something like this:

Warm-o-rama

  • Mission Statement / Core Principles!
  • SSH x 25 IC
  • IST x 25 IC

 

The Thang

  • Build up / count down
    • 100 curls
    • 75 shoulder press
    • 50 curl press
    • 25 squat curl press
    • Run a lap
  • Build up / count down
    • 75 curls
    • 50 shoulder press
    • 25 curl press
    • Run a lap
  • Build up / count down
    • 50 curls
    • 25 shoulder press
    • Run a lap
  • Build up / count down
    • 25 curls
    • Run a lap
  • Bonus
    • 75 Shoulder press
    • 50 curl press
    • 25 squat curl press

Mary:

  • 25 American Hammers
  • 25 LBCs
  • 25 Low Flutter
  • 25 Freddy Mercs

 

CoT:

  • YHC Took us out

 

NMM:

  • This was an intense workout made that much tougher with the big boy blocks. 900 reps total with warmorama and Mary!!
  • Blind Date was a beast of a man this morning, pushing me to complete the beatdown with a fun bonus!
  • As soon as Tonka called for WIB at ROCC I knew it’d be a light morning, thank you PAX for being predictable!

 

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