Weather: 75 Degrees and extra humid
15 pax posted to the epicenter for a little classic rock in the gloom for YHC’s second Q. Several new exercises were introduced today and obviously they worked muscles that don’t normally get worked. I think I speak for all of us when I say I feel like I’ve been hit by a train.
Warmup:
SSH x25 IC
Lbac forward and back x20 IC
Dive bombers x10 (see description in NMM)
The Thang:
Mosey to coupons and grab one for later.
Mosey to soccer field.
YHC split pax into two even groups. One group was 25 yards from the center on one side of the field, the other group 25 yards away on the opposite side.
Played an F3 version of the classic game “Hungry Hippos”
In the center was 48 golf balls with an exercise written on each one. One pax from each team would bear crawl to the center, grab a ball, and return to their group. The entire group would complete the exercise before the next pax could bear crawl to the center and grab another ball. While the one pax was bear crawling, the rest of the group would do an exercise as instructed by YHC. (6 inches, planks, LBACs)
The team with the most golf balls at the end won, and the losers had to do a special workout.
The exercises on the golf balls are as follows:
10 merkins x5
7 merkins x5
10 burpees x5
5 burpees x5
10 Squat jumps x5
5 squat jumps x5
15 Lbcs x5
10 Dive bombers x5
5 dive bombers x5
1 lap around soccer field x3
Team two won by 4, so team one had to do 15 “superstars” (think a combination of a Squat Jump and a Side Straddle Hop, while exclaiming “I’m a star!!” While in the air
Everyone grabs a coupon for the “Coupon crawl”
Place the coupons on the starting line. Assume a push up position with your hands on the outside middle beams of the coupon. Holding that position, walk the coupon one side at a time in a straight line while inching forward on your toes. YHC would call a random exercise for all pax to do before continuing. This included merkins, planks, and slalom jumping left and right over the coupon. Entire group inched down soccer field until YHC called time.
Return coupons and Circle up for “Ring of Fire” (cue Johnny Cash)
YHC got inspiration from the workout “Ab Ripper X” from the P90x series
The exercises: (see descriptions in link below)
In & Outs 12 IC
Bicycle (2 sets of 12 IC, one forward, one backward)
Seated Crunchy Frog 12 IC
Hip rock and raise 25 OYO
American Hammers 30 IC
Abs were on fire, hence the name, ring of fire.
Return to shovel flag
COT/BOM
Countorama, Namorama
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Prayer requests: Rodman’s 2 year old cousin, Carter Smith, went to be with the lord last night, Baby Blu’s daughter’s pregnancy, smokey’s mom admitted to hospital
NMM
Exercise descriptions links:
Dive bomber exercise description:
https://m.youtube.com/watch?v=U87gigSOgqs
Ring of fire exercise descriptions:
https://eatcleanmakechanges.tumblr.com/ripper
I knew it was going to be a good workout this morning when I woke up at 3:10 this AM ready to do work and couldn’t go back to sleep
The dive bomber I introduced today is one of my all time favorite exercises. It works your entire upper body
Listening to music during a workout really helps keep your mind off of the pain. Especially AC/DC’s Thunderstruck in the ring of fire. (Cold Feet, the song you were asking about is called “Lonely is the Night” by Billy Squier)
This was a tough workout but I think the Pax really enjoyed it. Great effort guys. You’re gonna be sore tomorrow!