Good form with the cold hard steel

December 8, 2017

WHEN: 12/06/2017
QIC: Riggs
PAX: Zumba, 2-ply, Tuco, Knope, Loonie, Sawtooth, Driftwood, The Exchange, Slowpitch, Riggs

YHC was up all night thinking about this Q.  Don’t know if it was the rain, or the possibility of 30 pax and only 25 or so pieces of steel, or YHC’s relative absence from the Q roster, but was drawing a lot of blanks when it came to ideas.  The good news is there were not more pax than steel rails.  The bad news is the 10 or so pax who showed up still had to deal with a YHC Q.

Anyway, it was form week, and we did some good form.  Or, as you’ll see below, what YHC thought was good form.

Warmup.  No SSH (of course).  No windmills (you’re welcome Brady and The Exchange).  We did do some overhead claps, some little baby arm circles, some imperial walkers, and maybe something else.  Clearly the good form emphasis doesn’t extend to backblast precision.

The thang:

Lap around the church.  Some good form high knees, butt kickers, karaoke along the way.

Circle up, max hand release merkins.  Go to knees when you can’t do no more.  Go to air squats when you’re maxed out on knee merkins.  Side note: Tuco can do merkins…lots of them.

Speaking of air squats, we did those next.  The form was so good it hurt.

To the steel pile…

Good form circle of pain.  Lots of shoulder press.  Slowpitch kindly pointed out that behind the head shoulder press is hard on the rotator cuff.  YHC suggested that it might just be hard on his rotator cuff (wimp), but seeing as how he was probably right, we just did in front of the shoulder ones.  Lots of curls (bottom half, top half, full curls).  Some tricep extensions.  YHC was weeping over how good the form was.  Some bent over and upright rows.  We might have done a lap running around the parking lot.

Mary:
Russian hammers.  Good form emphasized with touching the ground on either side.  But then…The Exchange brought up how some track coach suggested that trunk rotation is bad for you.  A vigorous discussion ensued, and eventually it just seemed easier to do flutter kicks instead.  So we did.  Then we did some inverted flutter kicks.  The kind you do on your 1 (or 12, depending on who you are).

COT

Moleskin:
– The form was so good today.  Could have made a YouTube video with it.  Just not from Russian hammers.