Q: Pigskin ,
PAX: Miyagi, Precious, Big Squeeze, Formica, Pigskin, Chopsticks, Luau (F3 Gwinnett), Chef, Holy Water
FNGs: None
COUNT: 9
CONDITIONS: :ok_hand:
WARMUP:
– SSH x10
– LBC/Pole Pisseds (forward/back) 10 each
– Weed Pickers
– Imperial Walkers x10
THE THANG:
“The Rock Pit Pump”
Total Time: ~45 min
Gear: Rock coupons (various weights)
Focus: Upper body hypertrophy + endurance + burnout
Part 1: Ladder Pump (15 min)
Format: Ascending ladder + short run (Sign)
Start at 2 reps, increase by 2 each round.
– Overhead Press (coupon)
– Curls (strict)
– Skull Crushers (lying or standing)
– Chest Press
– Bent Over Rows
After each round:
➡️ 50m run (or out-and-back)
Example:
– Round 1: 2 reps each
– Run
– Round 2: 4 reps ea
– Run
– Round 3: 6 reps each
…keep climbing
👉 Goal: Hit at least 12–16 reps per movement
👉 Coaching cue: Strict curls only—no swinging early
Part 2: Partner Beatdown (10–12 min)
Format: You go / I go
Partner A:
– Monkey Humpers
Partner B:
– 10 Thrusters
– 10 Rev Lunge w/ OH Press (Alpha)
Then switch
➡️ After BOTH complete = 100m run together (Middle Light Pole)
Repeat for rounds
👉 Push pace but keep form clean
👉 This sneaks in fatigue + accountability
Part 3: Curl Gauntlet (Burnout) (8–10 min)
This is where you wreck the arms.
4 Rounds (minimal rest):
– 20 Bent Over Rows
– 15 curls (normal grip)
– 10 slow negative curls (3–4 sec down)
– 5 half-rep curls (bottom half only)
➡️ After each round: Sign Bernie Sanders
👉 By round 3–4, arms should be cooked
👉 Encourage guys to drop weight if needed, but don’t quit
FINISHER:
“6-7” (5 min)
1. Big Boy Sit Ups
2. Merkins
ANNOUNCEMENTS:
Miyagi Karate Tournament :martial_arts_uniform:
– He competes at 1:30p
COT:
Miyagi fiancé is looking at housing in Iowa. Prayers for safe travels. And then they find a great housing to start their Marriage. :house_with_garden:
Pigskin Daughter (Reese) Surgery Mid-Summer. :girl:
Holy Water Prayers for Wife’s Pregnancy, Halfway :raised_hands:!
