03/28/2022 The Eagle – Ancient Indian Strength Work

March 28, 2022

WHEN: 03/28/2022
QIC: Castaway
PAX: Red Tape, Grandpa Ninja, Hutz, Bronze Squirrel, Castaway
ME HEADCOUNT: 5

Today was YHC’s Mom’s 69th birthday and thought it would be great to honor the occasion by sharing with the group some of the exercises The Rents tried to impress upon me as a kid. These are the exercises they grew up doing when they were kids and, of course, my sister and I laughed them off at every opportunity and never really did them. This morning they proved to be a very clutch bodyweight workout when bundled together correctly. YHC will be incorporating these into his regular Qs and working towards getting them introduced to the Exicon soon!

Warm-a-rama:

• 20x SSH IC
• 10x Micheal Phelps IC
• 20x Forward Arm Circles IC
• 14x Reverse Arm Circles IC
• 10x Slow Squat IC
• 10x Slow Merkins IC

 

Main Event:

2 rounds
• 10x Purna (full arm swing) squats IC (0:45 mark here: https://www.youtube.com/watch?v=6wXzJcsTvbo)
• 10x Sadharan Merkins IC (0:29 mark here: https://www.youtube.com/watch?v=372jrShGgTA)
• 10x Advanced Pehalwani (Double Jump in squat position) Squats IC (1:56 mark here: https://www.youtube.com/watch?v=6wXzJcsTvbo)
• 10x Ram Murti Merkins IC (1:03 mark here: https://www.youtube.com/watch?v=372jrShGgTA)
• 20 count toe touch
• 1 Mozy lap around the parking lot

2 rounds
• 10x Cross Armed Squats IC (Cross arms and hold opposite ear and regular squat)
• 10x Parshva (Leg under-cross) Merkins IC (2:39 mark here: https://www.youtube.com/watch?v=372jrShGgTA)
• 10x Full Arm Swing Squats IC (0:45 mark here: https://www.youtube.com/watch?v=6wXzJcsTvbo)
• 10x Vruschick (Leg Over-Cross) Merkins IC (2:04 mark here: https://www.youtube.com/watch?v=372jrShGgTA)
• 20 count toe touch
• 1 Mozy Lap around the lot

1 mozy lap around the school

2 rounds
• 10x pull-up SC
• 20x WWIIs SC

2 rounds
• 10x Box Jumps SC OYO
• 20x Front Leg Lunges IC

 

Mary

• 45 seconds Adho Mukha Svanasana (Downward Facing Dog)
• 45 seconds surya namaskar (Sun Salutations)
• 45 seconds Downward Dog to Lunge Right Leg
• 45 seconds Downward Dog to Lunge Left Leg

 

COT
Closed out praying for GrandpaNinja and his family and highlighting the importance of family, specifically our parents and how we very likely don’t reach out to them enough. Urged the PAX to reach out to their folks today even if it were for just a quick hello and if their parents were no longer around urge one of their friends who still had their parents around to do the same.