7 PAX met in the gloom for a rare mid-week post for YHC. The pre-blast hinted at leg-day, but did the 'Mericans steal the show? Lets find out!
WARMORAMA: Small lap around the lower parking lot, mosey up, shuffle left, quadraphelia, shuffle right (we'll come back to that). Circle up for SSH, IST, Toy Soldier, Windmill, Dwight Shroot (aka Longsnapper).
THE THANG: Once nice and warmish, PAX lined up for some four-corners. Starting a northeast corner of the parking lot, Mosey up to the next corner (we didn't dare leave the good pavement) for 30 Squats OYO. Then side shuffle left to the next corner for 25 'Mericans OYO. Quadraphelia down to the 3rd qorner for 20 Squats and back to start for 15 'Mericans. Repeato X3 dropping by 5 each round:
– Round 2: 25 Squats -> 20 'Mericans -> 15 Squats ->10 'Mericans.
– Round 3: 20 Squats ->-> 15 'Mericans -> 10 Squats ->5 'Mericans. (swapped shuffle for carioca)
– Round 4: 15 Squats ->-> 10 'Mericans -> 15 Squats -> 30 Second mobility moment OYO
Next we lined up on the curb for phase 2 which consisted of traveling across the parking aisle in some fashion, doing an excercise, traveling back and doing another excercise. it went a little something like this:
– Round 1: Forward lunge walk -> 10 'Mericans IC -> reverse lunge walk -> 10 slow deep squats.
– Round 2: Forward LW -> 8 'Mericans IC -> reverse LW -> 15 Rocky balboa.
– Round 3: Forward LW -> 6 'Mericans IC -> reverse LW -> Chuck noris roundhouse kicks (pretty entertaining).
– Round 4: Slow side shuffle left -> 15 CDDs (way dif. than 'Mericans) -> Slow shuffle right -> line hops front to back
– Round 5: Slow SS left -> 12 CDD's -> SSS right -> line hops side to side
– Round 6: Forward LW -> 10 CDDs -> reverse LW -> Line hops back to front (way dif. than front to back).
Once YHC has exhausted all creativity there (and the PAX), we moved over to the shelter for Phase 3, which was a nice little circuit specifically designed to crush any hope the PAX had about walking normally tomorrow.
– Round 1: Step ups x8 each leg -> incline 'Mericans x8 IC -> Peoples chair (with claps and toe touch) -> Shoulder Touch Plank -> Jane Fonda x15 IC each side.
– Round 2: Step up x6 each leg -> incline 'Mericans x6 IC -> P.C. (claps and touches) -> Shoulder Touch 'Mericans (led by the man/myth/legend Snake Eyes himself) -> Jane Fonda x11 IC each leg.
MARY: YHC sprinkled a little mary into phase 3 and finished off with some low dolly x15 IC and low flutters until the Recover Recover call at 0615 on the dot.
MOLESKIN:
– It was great to get out for my first mid-week beatdown in a while, thanks Mona Lisa for the keys.
– We apparently found the Cops's morning hangout, with 4 of them chilling in the parking lot on arrival. As soon as bootlegger rolled up his sleeves though they quickly departed.
– There was certainly no mistaken Chuck Norris sightings during our Chuck Norris Round House kicks. By the leg elevation we were getting I believe the PAX mistakenly heard "Sweep the Leg".