May the 4th be with you, A repeato Star Wars workout from 12/16/15, and 5/4/16
Warm-up
15 IC Imperial Storm Troopers
Hyperspace low plank 1 minute
1/4 mile comb the desert (parking lot)
The Thang
6x Han Solo Shuttle Run (20 second sprint, 10 second rest) (we will just do 100 yard sprint and 10 second count) and since it’s early in the workout, the first 2 or 3 should be building up to sprint speed.
Storm Trooper Run 1/4 mile to catch our breath (actually forgot this one)
20 OYO Force Jumps (squat jump knee tucks)
10 OYO The Force Mericans (jumping spider)
Luke Skywalker Handstands (Balls to the wall, but try it one handed)
Mosey to the pull-up bar
Q sets timer in his head for 1 minute rounds
PAX does Jedi Force Choke Hold (or one arm hangs from the pull-ups bar …Switch arms as needed. Everyone was over the one arm weight limit so with this force so strong it required both hands. That force is gravity)
Next do Chewbacca pooping in the woods (peoples chair).
Perform MAX pull-ups plus 2 assisted.
PAX does Luke High-steppers (ladder drill)
Another round of MAX pull-ups
Grab a block, it’s time upgrade your guns to Chewbacca level strength. **bigger block, Get, doing fewer reps we are..
5 IC Low Curl
5 IC Wide Merican
5 IC High Curl
5 IC Diamond Merican
5 IC Full Curl
5 IC Standard Merican
5 IC Squat Thrusters
5 IC Pseudo Planche Mericans (on knuckles to save the wrists)
5 IC Skull Crushers
5 IC Staggered Mericans
6MOM
10 IC R2-D2’s (Alternating Rosalita and low Dolly)
10 IC FM
10 IC Peter Parkers
10 IC Low Plank Hops
10 X’s and O’s
30 Sec. Mason Twist
Reflection
Psalm 2:7 NIV… seems fitting
7 I will proclaim the Lord’s decree: He said to me, “You are my son; today I have become your father”
Moleskin
- Fun to put together, this workout was. Yes, hmmm.
- Me lead you today thank you for letting. Yeesssssss.
- With you enjoy your day and May the ‘fourth’ be
- Solid efforts today, everyone gave
- Chewbacca level rocks for lifting, many PAX chose