05/15/2024 The Rooster – Stationary Cardio is the name of the game

May 21, 2024

WHEN: 05/15/2024
QIC: Pumpkin
PAX: Florence, Dinghy, Milton, Roy.G.Biv, Hardy, White Belt, Bedpan, Nubbin, Fabio, Cortes, Denali, Snooki, Busch League
ME HEADCOUNT: 14
EC HEADCOUNT: 3
COFFETERIA HEADCOUNT: 12

White Belt and Denali joined YHC for a COW EC. Swings, lifts, compound movements to get the blood flowing before the ME.

Warmarama:
Side shuffle hop (20 IC), willie mays hayes (10 tempo), Imperial Squat Walker (10 IC), Hillbillies (10 IC), Overhead Clap (10 IC), Seal Clap (10 IC), breakdance burpee (14 count – 1)

We did the following no running cardio ciruits:

Circuit 1
1 minute rest, 4 rounds
20 Side shuffle hop (IC)
10 squat thursters (no merkin burpee)
10 mike tysons merkins
10 alt bird dogs – plank if possible, table top if not

Circuit 2
30 second rest, 4 rounds
20 Side shuffle hop (again) (IC)
10 in and out squats (pop squats – legs in when upright, legs out when squatting down)
10 walkouts (inch worm)
10 mountain climbers (IC)
10 burpees

Mary:
20 alternating seated heel touches (seated, legs out, slight lean back)
10 reverse crunch/knee to chest
10 leg raises
10 flutter kicks (IC)
10 Homer to Marge