YHC picked up the Q yesterday afternoon with the caveat that if my kid woke up in the middle of the night, the PAX could be on their own. Well, my kid woke up, but the draw of the gloom motivated me out from the fart sack anyway.
Warm Up
YHC introduced the PAX to a small section of the renown “Cal Poly Hip Flow” routine (see: https://breakingmuscle.com/learn/get-ready-for-full-throttle-the-cal-poly-hip-flow) to get us rolling. Then…
SSH, Imperial Walkers, Windmills, Willie Mays Hayes”, Arm Circles (front and back)
The Thang
Run the length of the parking lot up to the fieldhouse and partner up. One does body weight squats to a single count of 30 while the other does balls-to-the-wall. Rinse and repeat x3.
Jog over to the other parking lot corner and again with partner, one sprints the length of the parking lot and back while the other does exercises in place. Sets included merkins, monkey humpers, carolina dry docks, LBCs and mountain climbers.
Run to traffic circle for a “circle of pain” merkin-style. While all PAX are holding in plank position, each does 5 merkins and passes to the next. Sets included standard merkins, wide-grip merkins, diamond merkins, and slow merkins.
Run up the hill to the main school entrance, and again with partner, one does dips to a single count of 15 while the other does WWIIs. Rinse and repeat x2.
Run (a little faster) all the way around the school back to start area for some Mary. Sets included Heels to Heaven, LBCs, and a nice plank flow (regular, right arm high, left arm high, hips down, and regular for a long hold).
COT
Special OPs event, Pink”s House (see post for address), Major Payne”s final Q at Bastille tomorrow