YHC got a late afternoon text from Kosar saying he needed a last minute sub for The Mighty Oak, so of course I was happy to oblige. Semi-recycled a previous workout that seemed to resonate with the Pax, with a few exciting modifications.
Quick disclaimer, mosey to an area in front of the school and circle up.
Soundtrack – Billboard Hot 100 Top 10 From This Week in 1984 (the Year of My Birth):
- "Ghostbusters" – Ray Parker Jr.
- "When Doves Cry" – Prince
- "State of Shock" – The Jacksons feat. Mick Jagger
- "What's Love Got to Do with It" – Tina Turner
- "Sad Songs Say So Much" – Elton John
- "Stuck On You" – Lionel Richie
- "Dancing In the Dark" – Bruce Springsteen
- "I Can Dream About You" – Dan Hartman
- "Infatuation" – Rod Stewart
- "Sunglasses At Night" – Corey Hart
WARM-O-RAMA:
- The Motivator (picked up from Thickburger at The Bridge – he happened to be in attendance!)
- ?9 full Side Straddle Hops, 9 half Side Straddle Hops, 9 hands-on-hips Side Straddle Hops, 9 Hops
- 8 full Side Straddle Hops, 8 half Side Straddle Hops, 8 hands-on-hips Side Straddle Hops, 8 Hops
- etc. etc. down to zero — FEEL THE BURN!
- Toy Soldier x 20 IC
- IST x 20 IC
- Slooooow Windmill x 10 IC
- Slippery Dip Can x 20 IC
THE THANG:
The two other times I've done a variation of this were very well received, so I decided to make it official and write it down! All exercises would be done as a group, removing the Sharknado element of eventually running by oneself (usually me).
Behind the school, 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 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
Efficient group this morning (1.75 total miles), so we headed back to the front of the school for a few more!
- 10 Step-ups each leg
- Wall Sit
- Land the Plane x 10 IC
- Fast Air Press x 10 IC
- The Dip x 10 IC
MARY:
- LBC x 20 IC
- Low Flutter x 20 IC
- WWII Sit-ups x 10 OYO
- Push-Throughs x 20 IC
- Airborne Mindbender x 0:45
- 2:00 Arm/Leg Plank Holds
Recover, recover.
MOLESKIN:
- ?Awesome seeing Thickburger (FNG-1) from F3 MECA venture into Isotope land!
- Happy early birthday to Caboose
- Who knew power ballads were so popular in the summer of '84?
- Feel better Kosar!
- Over Budget was in attendance to start and vanished into thin air