Tuesday, January 29, 2017 – Gloom weather report near 30 degrees with 100% chance of perspiration. Winter Storm Jayden knocking on the door last night and this morning robo calls blazing this morning at 5:05am announcing schools closed. YHC was a little surprised their wasn’t more ski traffic on the way to AO.
Disclaimer – free, men only, no professionals, modify as needed to include not doing suggested exercises, rotational lead, end with circle of trust. By stating “Aye” and continuing on from this point you accept all risk of injury.
Warmarama – grabbed a sack of basketballs and mosey to the court about .25 mile away. Circle for some dynamic stretching. SSH, arm circles, abe vagoda, high knees, merkins, world war I. (balance on basketball for extra credit) Finish warm-up with some old school progressive suicide drills with a few wrinkles.
Round 1 – Sprint to Foul Line, Mid-Court, End Line with 1 merkin on each turn.
Round 2 – Sprint to Foul Line, Mid-Court, End Line with 4 count mountain climber on each turn.
Round 3 – Sprint to Foul Line, Mid-Court, End Line with burpee on each turn.
The Thang – Partner, odd man out is Exercise Shot Clock.
P1 runs half way down the court, P2 throws basketball – catch and run in lay-up. P1 sprints down for rebound. (flip flop) return. Repeat for as long as it takes the odd man out to do 25 burpees. Rotate all the way through, switching partners until everyone has chance to be shot clock.
6MOM – mosey back .25 to shovel flag for only 2 minutes of abs. Mountain climber for the six. American Hammer and LBCs.
CoT
Announcements – No Regrets Men’s Conference this Saturday 7am workout at Faith Church. Push-up contest always need help counting and getting guys fired up. Neon is working on 3rd F resources to share.
TAP – prayers for YHC’s buddy getting the help he needs in rehab, prayers for Knievel’s co-workers wife with major surgery. Neon want to give thanks for an awesome 30 day vacation and mission trip with family down to Chile.