5 pax posted to The Mighty Oak this morning for a fairly standard beatdown, albeit with some bonus isometric holds throughout.
5:28.30 – YHC was still standing alone in the parking lot, wondering if it was going to be a sad clown situation, when Mulligan emerged from the gloom, jogging into the AO. Dapped him up and then suddenly three more cars arrived, right at the stroke of 5:30, giving us 5 pax. Nice.
Mosey around to usual warmup spot. Disclaimer given.
WARM-O-RAMA
- SSH x 20 IC
- IST x 10 IC
- Slippery Dip Can x 10 IC plus stretch hold 10 sec
- Slow Squat x 10 IC plus Al Gore hold 10 sec
- Merican x 10 IC plus low plank hold 10 sec
Mosey to blocks. Grab one per pax and head to bus lot.
THANG
- Block Curl x 10 IC plus static hold in flexed position 10 sec
- OH Press x 10 IC plus static hold 10 sec
- Teabag Squat x 10 IC plus static hold 10 sec
- Skullcrusher x 10 IC plus static hold 10 sec
Lap around bus lot.
- Lawnmower (Left) x 10 IC plus static hold 10 sec
- Lawnmower (Right) x 10 IC plus static hold 10 sec
- Chest Press w/ Low Flutter x 10 IC plus static hold / low flutter 10 reps OYO
- Block Dip x 10 IC plus static hold 10 sec
Lap.
- Block Merican x 10 IC plus static hold 10 sec
- Upright Row x 10 IC plus static hold 10 sec
- Block Curl x 10 IC plus static hold 10 sec
- OH Press x 10 IC plus static hold 10 sec
Lap. Mosey to benches.
- Touch That Butt x 10 IC plus hold Al Gore 10 sec
- Dip x 10 IC plus static hold 10 sec
Mosey to wall.
- Praying Mantis x 10 IC plus static hold 10 sec
- People’s Chair 1 minute
Back to blocks.
- Teabag Squat x 10 IC plus static hold 10 sec
- Skullcrusher x 10 IC plus static hold 10 sec
Lap. Return blocks and mosey to cars / parking lot for Mary.
- Calf Stretch Medley – 15 reps each leg OYO, 15 reps both legs together OYO, static hold 10 sec
- Glute Bridge (Reverse Pickle Pounder?) x 10 IC plus static hold 10 sec
- V-Up x 10 OYO plus static hold 10 sec
- Crunchy Frog x 10 IC plus static hold 10 sec
- Superman hold 45 sec
Solicited the pax to each come up with a core exercise + isometric:
- Crunch Hold 30 sec (Estwing)
- Low Dolly x 10 IC plus static hold 10 sec (Mulligan)
- American Hammer x 10 IC plus static hold 10 sec (Hoodie)
- LBC x 10 IC plus static hold 10 sec (Roadie)
Recover, recover.
MOLESKIN
- Thanks to the pax for posting this morning. Appreciate this group…. never alone, never left behind.
- Appreciate the pax entertaining YHC’s game plan this morning. Hopefully you enjoyed it. We do some isometrics in most workouts, but I wanted to pepper them in a bunch today. Apparently they can be good for you.
- YHC is now 1 Q away from scoring a sweet #TMO patch courtesy MQ Estwing! I’ve already signed up to Q at end of Sept to knock it out. Some other pax are pretty close….. Get yourself signed up to Q or get out and post and get yourselves one as well! (Note to Estwing – shouldn’t the patch say “2023” and not “2022”? I know, I know – “Preliminary Design” :))
- Lifted up Toby in COT. Pax are all thinking of you brother. Prayed as well for the safety of all in the way of the storm yesterday/today.
- Thanks to Estwing for the opportunity to lead the pax this morning. Thanks as always to Auto and Eeyore for the EH in June 2016. I’m forever grateful.
Aye,
TC