YHC has admittedly been absent from one of the finest AOs in the land this year.  Now that the weather is turning around, I happily signed up to bring the infamous Estwing-nado® to Gladiator.  8 men did exercises and ran in circles with me this morning, here’s how it went.

WARM-O-RAMA:

• Side Straddle Hop x 25 IC
• Toy Soldier x 15 IC
• IST x 15 IC
• Slow Windmill x 15 IC
• Slippery Dip Can x 15 IC
• Hamstring Stretch

THE THANG:

This is now the fifth AO to be blessed with my version of a “nado”.  The difference in mine is that all exercises are done as a group — removing the Sharknado element of eventually running by oneself (usually me) — and they are done in a progressive/compounding manner.

Do exercise 1, lap around the track. Do exercise 1, then exercise 2, lap around the track, etc.  Continue adding on until exercise 10.

• Exercise 1:  1 Burpee OYO
• Exercise 2:  2 Slow Deep Squats IC
• Exercise 3:  3 Perfect Form Carolina Dry Docks OYO
• Exercise 4:  4 Split Squat Jumps (Bonnie Blairs) IC
• Exercise 5:  5 Butt Kickers IC
• Exercise 6:  6 Plank Jacks OYO
• Exercise 7:  7 High Knees IC
• Exercise 8:  8 Mountain Climbers IC
• Exercise 9:  9 Apollo Ohnos (Each Leg) OYO
• Exercise 10:  10 Perfect Form Merkins OYO

All told, we covered roughly two miles of running, and were able to complete all ten rounds with just enough time for a little…

MARY:

• Good Form LBC x 20 IC
• Low Flutter x 20 IC
• Push-Throughs x 20 IC
• Right Side Suzanne Sommers x 20 IC
• Left Side Suzanne Sommers x 20 IC

MOLESKINE:

• Great work by the crew this morning, lots of sweat to go around!
• Have we officially moved from cold/rainy to hot/sweaty?  April is always interesting.
• The Q calendar is incredibly barren – let’s get some engagement out there fellas!
• Hit the kotter list and make some phone calls, you never know who might need just a little extra push.
• Prayers for injuries, surgeries, and other medical recoveries – lots to go around.