It has been far too long since YHC spent some time up in the northern province, and, just like the very first time I posted up here, the NP PAX were incredibly welcoming. As everyone rolled in, we got started with a fairly standard warmarama;

Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Squat Walker (10 IC) Hillbillies (10 IC), Michael Phelps (10 IC), LBACs (10 IC forward and reverse), Minute merkin (30 seconds down, hold 10 seconds at the bottom, 30 seconds up).

After a quick count off, that was almost derailed at #3, we moseyed over to Cate's Creek Park for some fun with rocks. After everyone grabbed their favorite stone for the day, we circled up at the patio for a few exercises:
10 reps each
– Barbarian Clean to goblet thurst (deadlift, clean the rock overhead, pull back to in front of face, perform a goblet squat thruster, then return rock to ground)
– Brute Halo clean to claymore squat (lift rock up to left shoulder, rotate around your head, stopping it over your right shoulder, perform a squat, and return rock to ground. 5 reps rotating each way.
– Head, shoulders, knees, and toes – Start with rock on ground in front of you, feet shoulder width apart. 1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground, via reverse deadlift.

Colt 45s – Bicep curls with rock. 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps Go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps Start at the bottom of the movement and complete a full range of movement all the way up.
Bolt 45s – With a rock, the Colt 45s of legs. Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Finish off with 15 full squats.

Return rocks and head to the field for Harley Quinns.

Starting at the soccer goal, there are 4 cones lined up at 10, 20, 30, and 40 yards from the goal. Exercise A (merkin) is performed on yardage that starts with odd number and Exercise B (single count lunges) on yardage that starts with even number. Rounds consist of PAX starting on the end line, PAX run to the 10yd line, perform 10 reps of Exercise A, run back to baseline, Run to 20yd line and perform 20 reps of Exercise B, run back to baseline, 30yd= 30reps Ex A and so forth. Once you get to the 40, work your way back at repeating the 30, 20, and 10. This resulted in 80 merkins and 80 lunges.

Quick circuit in the parking lot consisting of:

– 10 alternating bear crawl holds/superman planks (8 count move where you start in bear crawl position, move right hand out and place on ground, left foot back and place on ground, left hand out on the ground, right foot back on the ground so now you're in a superman plank position. Then bring hands and feet back in in the reverse order (right foot, left hand, left foot, right hand). Repeat 10 times, altenating which side goes out first (right hand or left hand).
– 10 alternating toe taps (starting in high plank, push hips up, and reach with left hand back to right foot. Return to start, then push hips up, and reach with right hand back to your left foot).
– 10 Mike Tyson merkins
– 10 squat thrusters (no merkin burpee).

Mosey to the start for mary.
Dr W. – Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W. Starting on your back, legs straight out and elevated 6", 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down.
Not so lazy boy – on your six with legs out straight, lean back until you feel your feet about to come off the ground. Hold this position for 15 seconds, rotate to the right and hold for 15 seconds, rotate left for 15 seconds.