Rain Rain Go Away! A few rain drops didn’t keep the PAX from enjoying an low impact cardio dry beat down. YHC has mastered the 0.0 workout to put everyone through a rigorous workout routine.
Disclaimer:
Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead. The exercises I suggest are just that suggestions. I am not compelling anyone to do anything. If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise. This is not a pass-fail workout or group. From continuing from this point and going on this workout with us you are accepting the very real risk of injury. Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout.
Warmarama
Mosey to the 2nd pavilion. Push picnic tables to the side and pull one table out. SSH, Abe Vagoda, Monkey Humpers, Mountain Climbers, Grass Pickers.
The Thang
Part 1 – Ascending Curb Crawl On Between Picnic Tables
1 Dip on Picnic Bench – Animal Walk to Other Table Bench – 12 – Derkins
2 Dips on Picnic Bench – Animal Walk to Other Table Bench – 11 – Derkins
3 Dips on Picnic Bench – Animal Walk to Other Table Bench – 10 – Derkins
all the way to 12 Dips and 1 Derkin.
mostly bear crawls between benches.
Part 2 – Full Body 5x5x5x5 Routine
A variety of 5 upper body movements, 5 leg movements, 5 core movements, 5 sets.
Upper Body Movements involve 5 pull-ups, chin-ups, holds, and one arm hangs 5 secs each guy.
Leg movement include squats, lunges, one leg bench squat, leg lunge to kick.
Core movements include flutter, dolly, american hammer, big boy
Part 3 – Race Against Gimpy
Gimpy walks across infield while half pax race the outside to see who can beat him to center point on other side. Hold Plank until 6. Race continues as Gimpy does bear crawl back.
CoT
NoRama = 0
CoRama = 4
Prayers for our children who are threatened with school violence. Praise for x-man’s new job and wedding. Prayers for Flame and the LAX coaching trials, Prayers for healing of all those PAX including YHC who has knee surgery coming up.