YHC was fresh off the DL with a broken finger, and ready to impose a beatdown for the ages at The Mighty Oak. There is so much opportunity for creativity at the AO, and I decided to make use of the bus parking lines, which did not disappoint. Here’s how it went.
Mosey to the flagpole, front-leaning-rest, right hand on the heart in plank for The Pledge. Switch to left and hold. Mosey to the back.
WARM-O-RAMA:
- Side Straddle Hop x 25 IC
- IST x 10 IC
- Toy Soldier x 10 IC
- Slippery Dip Can x 10 IC
- Slow Windmill x 10 IC
- Mountain Climber x 20 IC
THE THANG:
For those unfamiliar, there are 16 diagonal parallel lines painted in the Grand Oak back lot. Time to grab some blocks and see what we could come up with going up and back on the lines.
- Exercise 1: Set down block hop side-to-side over, push forward until the end
- Exercise 2: Set down block hop front-to-back over, push forward until the end
- Exercise 3: Lunge Walk with block
- Exercise 4: Quadrophilia with block
- Exercise 5: High Knees with block
- Exercise 6: Butt Kickers with block
- Exercise 7: Side Shuffle Left with block
- Exercise 8: Side Shuffle Right with block
- Exercise 9: Push Block on the pavement and make it stink down
- Exercise 10: Push Block on the pavement and make it stink back
- Exercise 11: Side Lunge left with block
- Exercise 12: Side Lunge right with block
- Exercise 13: Karaoke left with block
- Exercise 14: Karaoke right with block
- Exercise 15: Set down block hop side-to-side over, push forward until the end
- Exercise 16: Set down block hop front-to-back over, push forward until the end
Not everyone made it through all the work… lots of sweating… lots of grumbling… lots of talk about bad knees, high heart rate, lightheadedness, constipation and irritability. Looks like my plan was a good one!
Cool-down lap around the track with Moroccan Night Club Indian Run w/ 5 push-ups for the pax at the back. Down to do 10 pull-ups OYO. Then back up to the lines to do the work in reverse. I think we threw in some curls and skull crushers for good measure.
Mosey around the front of the school for some People’s Chair, complete with 10 Air Presses and 10 Land the Planes.
MOBILITY MARY:
- Left, Middle, Right Seated Hamstring Stretch
- R/L Pidgeon
- Rapid LBC x 15 IC