YHC has been on lacross fields and recovering from some lower leg issues since January. With some encouragment, I took the wheel from Jesus and prepared an onslaught of Toys and Tabata with Tunes at NightRanger – here is the story:
Warm O'Rama
- Camp Gladiator had seized high ground on the 3rd floor so we decided not to attack
- Circle up on the 2nd deck
- 6 Pax were there and ready
- SSH X15 IC – 15 in honor of MacCorkle Jones from U of Alabama and now the Patriots QB
- Slow 'Merican IC X10
- Slow Squat IC X10
- Mosey to basement where the toys await
- By the time we left 8 pax were in attendance
The Main Thang
- Tabata style with a rock and rap playlist
- 1 min AMRAP, 30 seconds off
- Row 1: The Shoulder Smoker
- Battle Ropes
- Plank with a plate on your back
- Crunch with a 25 lb plate shoulder press
- Row 2: This one is for the ladies
- 25lb or 30 lb curls (for the gurls)
- Bosu ball lunges (glutes for the gals)
- Jump Rope (the Man Show equivalent of Cheerleaders on Trampolines)
- Row 3: Put your back into it
- 40 lb or 50 lbs slam ball slams
- 20 lb body ball wood choppers
- 25 lb KB Russian Twist
- After two full round of this, we made a change:
- Row 1 Left the roatation
- Crocs showed up fresh from castration
- Row 4 was added:
- 20 lb or 30 lbs slam ball squat and wall toss
- 25 lbs or 35 lbs plate skull crusher
- 20 lbs curl and press using the finger tip grip extenders
COT, BOM, Prayers out to the DropKick Murphy and 'Shipping off to Boston' and a discussion around true struggle (he's a sailor peg and lost his leg climbing up the topsail)
Recover, recover
The Nekked Man MoleSkin
- Camelbacks hair should be freed up at all times. – GRR baby!
- Burning Bush is in great ship and knocked out the workout
- Yogi is 70+ and hates jump rope but loves the 2nd F
- Swanson enjoys a conversational pace workout
- Freedom eats heavy weights like a champ – he held the 45lb plank 3X – ZOINKS!
- Jaws has vastly improved his jump rope skills – YOUR FROM PHILLY – YOU SHOULD BE BORN JUMP ROPING!
- Bagger has significant jump rope skills – for 30 seconds. Bagger's favorite exercise is the skull crusher – Now you know
- The MQ – Crocs – showed to know for 10 minutes of action, 2 beers and a taco plate – That's Living Large my friends
- Something was doing interpretive dance on the Bosu in the 3rd round. I think?
- YHC has the Q at Crocs' pool next week. Lets hope its warmer. SHRINKAGE! I HAD SHRINKAGE! She knows about Shrinkage, right Jerry?