After a brisk ruck with Hammer Time, Count Chocula and myself, we joined the group at startex for warmarama.
Warmarama
Side Shuffle Hop (10 IC)
Willie Mays Hayes (10 tempo)
Imperial Walker (10 IC)
Hillbillies (10 IC)
Slow Squat (10 tempo)
Albatross Wings – 20 IC Forward Arm Circles, 20 IC Backwards Arm Circles, 15 IC seal claps, 15 IC overhead claps, 10 IC Moroccan Night Club, 10 IC Cherry Pickers, 10 IC Chinooks (clockwise and counter clockwise), 15 Front Raises, 15 Overhead Press, 10 IC Albatross (flapping wings), and finish with 45 degree angle hold for 45 seconds.
Mosey to the plates, and everyone grabs two plates. Holding a plate in each hand, get into a deep ISO lunge position. Back leg should be as straight as possible, front thigh parallel to ground, front heel lifted, and chest up straight. Hold it ~30-45 seconds. Switch legs.
Barbarian Clean/squat combo (deadlift, raise plate over and behind head, return it back in front of your face, goblet squat down and back up, then return plate to ground. X15
Brute Halo clean to claymore squat (Squat down, grab plate, raise up around your head clockwise, stopping just in front of your opposite shoulder in a claymore position. Holding here, perform a squat, then return plate to ground. Repeat halo around the other direction) X10
Deadman to front raise hold squat (with plate on ground, in a deep squat, curl block, press out to lateral raise, stand up, squat down, lower plate to ground) x5
Plate burpee circuit – with plate on ground in front of you, drop down into plank on the plate, perform an irkin on the plate, and pop back up, but instead of a instead of a jump at the top, deadlift the plate. Repeat 5x. Next 5 reps, perform an upright row instead of the jump. Final 5, perform an overhead press at the top instead of a hop. 15 total reps.
(Early) Heavy Metal Mary
Plate Circle – sit in a circle, legs out straight, close enough for feet to almost touch. Each PAX places plate to their left. In sync, each PAX grabs the plate on their left, lifts over their legs, and places to the right. Grab the newly replaced plate on your left, and repeat process for 10 reps. Reverse direction, grabbing from the right and moving left for 10 reps.
On your six, with plate held up above your chest, perform the following:
10 homer to marge
10 homer to marge, left leg lifted
10 homer to marge, right left lifted
10 Uboats (legs out straight, perform left lift (1), crunch to raise plate to feet (2), return shoulders back to ground (3), return feet to ground (4) = 1 rep)
10 frozen heavy freddies (with plate overhead, slowly perform a bicycle movement – 4 count to get one leg out straight)
10 IC flutter kicks
30 plate crunches
Return plates
Back to startex:
Began the hightower, which is a sequence of 5 Exercises for 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins. 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats (Editor's Note: YHC didn't get the order right and we did triple merkins second, AND I failed to remember they were hand release merkins…Q fail. Also we ran out of time and only did the first 2 exercises, haha).