"Pulses…So I Guess That's a Thing Now" as told by Ramrod to Moses during the pulse-heavy workout…
18 men (including one FNG, John) gathered in the pre-dawn darkness to see what Waffle House had cooked up for this serving of the Mighty Oak (also Bessie not registered on website). Here's approximately what we did:
Warm-Up:
1 lap around the parking lot, side shuffle through the cement balls, circle up, disclaimer.
SSH x 15
Cotton Picker x 15
IST x 15
Mountain Climber x 15
Perican x 15 (4-count Perfect Merican)
The Thang:
Gather around the planters
Perpetual Step-ups x 15IC, followed by 20 pulses (Perpetual step-ups are single leg, but the plant leg doesn't come back down to the ground during the set; and pulses are smaller movements while keeping the same muscle under tension)
Incline Mericans x 15IC, 20 pulses
Dips x 15IC, 20 pulses
Mosey to other end of parking lot, squats, LBCs x 10IC, Mosey back
Repeato x 10IC, 20 pulses each
Mosey again – Single leg raises, WW2 Sit-ups x 10IC, Mosey back
Repeato x 5IC, 20 pulses each
Mosey last time – stationary lunges, W's x 10IC
Take a lap, stop at planters.
Calf raises single leg x 10 IC, both legs x 12 IC
Plank variations
Mary:
Big baby crunch, low flutter, freddie mercuries, Touch them heels, heels to heaven, pretzel crunch, pillow talk (maybe some others I don't remember)
Recover, Recover
Moleskin:
– I think the pulses had mixed reviews — quite a bit of groaning, but a few positive comments after. One comment about a "YouTube workout" which it was not. Taught to me by a trainer a few years ago
– BS call when I switched from the high planter to the low planter, but I don't think I would have been able to call cadence if I hadn't switched. Tough one to keep counting and breathe, mainly the step-ups.
– Thanks Jimmy-O for taking us out today
– Speed for Need 5k coming up October 1. Try to make it out if you can
– Mayhem is collecting old sneakers – if you have some, give them to him or drop them with Early Grey at Madeline's
– Thanks to Swing State for reaching out and asking me to Q. Happy to do it and hope everyone enjoyed it!