YHC has a slightly pulled back and had to plan a low impact but still progressing towards the Huntersville Half bootcamp. Carpetbagger informed me that he had procured a mass quantity of 25 lbs weights…so here is what we concocted:
Warm O'Rama
- SSH X15 IC
- Hip Step Out X10 IC
- Lunge X12 IC
- Squat X20 IC
- Plyo Curls X20 IC
- Merican X10 IC (Its nice to be freed from counting to 12 for that loser Tom Brady)
- Pick up the 25 lb weights – walking lunge to the speaker which was set up near the pull up bar – do an overhead press every 4th lunge – at 28 lunges, walk it out to the music.
- Stand on one leg with weight in hand and hold for 30 seconds, switch sides…same
- Weights down, and Altar boy runs around the parking lot (Run to the church, jog parallel to the church and then run away from the church)
The Main Thang
3 sets of exercises in groups of 3, featuring compour moves to help build strength for the Huntersville Half:
Round 1:
- Stand on one leg, and do a curl X10 OYO, flapjack, repeato
- Squat and Chest press X15 IC
- Reverse Lunge with overhead press X10 OYO, flapjack, repeato
- Mobility moment – downward dog into pigeon
- Altarboy run
Round 2
- Split stance – Row, snatch, overhead press X6 IC, flapjack, repeato
- Split stance – Woodchopper X10 IC, flapjack, repeato
- Side lunge with weight on side that isn't moving, X10 OYO, flapjack, repeato
- Mobility Moment – hip stretch on one knee with lower back stretch arm extensions
- Altarboy run
Round 3
- Hip bridge with one leg in air, chest press X10 IC, flapjack repeato
- WWII sit up with tap of weight behind head
- American hammer X20 OYO
- Walk weights overhead press to Carpetbaggers truck, and then
- Altarboy Run
6 Minutes of Mary (ok it was 4)
- ISO Curls as we wait for the 'Social Train' and the Six (its not The Bank, we work until the bell – gents)
- Low flutter with different speeds, X30 IC
- We did something else and I forgot what it was
- Mobility moment – Cat/Cow
- Recover, recover
Nekked Man Moleskin
- Crocs has to run later 😉
- Honeysuckle Blue had an efficient and quiet performance as always
- Amen proved to be one of the more reliable counters in F3 and a great disposition
- Rooney said he liked the tunes (Mix of bands that I have been playing for my 12 year old to train him on classic rock) so he immediately climbed the leader board as one of my favorites
- Pinkman and the Force crushed the workout and noticed the work that the ankles had to do in the iso move
- Carpetbagger went all in on the weights with a 35 lber. Awesome work.
- The joy in seeing Jedi at one of mu Qs was offset by the hurt caused by Jedi's shoulder ailing him
- Pavarotti is like clockwork – hits the front of the parking lot at 6:29 and works his tail off for the workout
- YHC was on the struggle bus but the Q juice got me through it. Cheers.