BRR season has brought many pax (including myself) to new heights of endurance. I've been mixing in some strength bootcamps to ward off the buggywhips on a sparrow chest, but wanted to focus on something that woiuld wake up the fast twitch fibers from a mileage induced slumber. YHC can't take credit for inventing any of the battery of expolosive exercises – I am merely a caring fitness curator.
Warmup
Mosey up and down lot
20 SSH IC
15 Hillbilly Walk IC
10 Windmill IC
10 Soybean Farmer IC
Arm Circles
Thang
Mosey to top of lot for…
15 Burpees
10 Bombjacks (complete jumping jack without outside step point)
11- Double Relase Mericans (release at bottom get air at top, extra credit to Duvall and Mary Kay for getting both hands and feet airborne at top)
Repeato 10-5-5
Mosey to island sidewalk for 5 dot drill
5 dots were chalked out (think 5 side of die – thanks 2.0s for sidewalk chalk) on sequential sidewalk segments
10 In-n-outs (1 rep = feet together at center out at far end back together at center back apart at start)
10 In-n-outs with 180 (same as above but jump twist at each end)
5 Aroud-da-world (start in center feet together jump to 4 corners and back to center each time = 1 rep)
10 more In-n-outs
Mosey to field for assembly line
Timer = Squat-put (clean, squat, then throw forward) with 60# sandbag X5, then drag back to start.
Position 2: Compass Drill: hands in the middle, feet move in a circle, hopping over N/W/S/E markers in one direction, then change directions
Position 3: Jump Lunges
Position 4: Double swings with battle rope
Everyone had one turn on the ropes and 2 turns at other postitions
Mosey to bleachers for:
20X Toe touches
10X Incline Merican with clap at top
10X Fence Kickers (hands on bench, legs bent 90-degreee, kick out to full extension then back)
REPEATO!
Mosey to lot for…
10 Burpees
10 Bombjacks
10 Double Release Mericans
1 Looooooong gasser start at crosswalk and go to each lit tree in succession, touch ground and return to crosswalk
20X Partner Leg Throwdowns
Flapjack, Repeato
MARY
LBC X 25 IC
Low Flutter X 20 IC
Homer to Marge X a lot
Freddie Mercury X 20 IC
Feet 6 inches crunch X too many (over under of too many is 1)
Break Dancer X10 IC
Recover Recover!
Moleskine
1. Still need to get Pearl to sign up (missed on list above). Our families hang out on occasion, so I will hijack his phone/CPU – a RM regular that is getting stronger by the post.
2. Mary Kay out in front (surprise), but I did make him sweat today, so there's a chance he is not a borg unless it was just his coolant leaking.
3. Duvall – always great to see you. I'll have to remember that the personalized twitter-invite works.
4. Jethro – looking strong today, I think this was our second or thrid post together but a River Monster first for you. COME BACK…we are always cooking up something different.
5. Devo – no matter how much pain I throw out there, there is always a smile poking through that beard…reminds me that this is FUN.
6. TBC – good to see you close to the homefront again. I find myself adding reps to the Weinke in my head when you post…never want to rob you of fitness and know you can handle it.
Talked a bit about Operation Sweettooth at the end…good cause…don't sit on the sidelines…start planning your role now.