Warmarama
Side Shuffle Hop (20 IC)
Willie Mays Hayes (10 tempo)
Hillbillies (10 IC)
Abe Vigoda (10 IC)
Bush Whackers (10 IC)
Phelps (IC)
Minute Merkin – 30 seconds down, 10 second hold at the bottom, 30 second up.
Mosey to the picnic tables for the following:
10 derkins with feet on table top, walk your hands forward and feet down for 10 derkins with feet on bench, walk your hands forward/feet down for 10 merkins on the ground. Turn around, with hands on bench, do 10 irkins, then walk up to the table top for a final set of 10 irkins.
40 step ups on the bench (20 each leg)
20 copenhagens (10 each side) – get into a side plank with your top foot on the picnic table bench. Engage your core, and then raise the lower leg to tap the underside of the bench and return back to the ground. Repeat 10 times each side.
20 bulgarian split squats (10 each leg)
Over at the wall of the school, perform a jackass burpee webb. 5 rounds, with increasing counts each round. Round 1: 1 burpee, 2 donkey kicks against the wall. Round 2: 2 burpees, 4 donkey kicks against the wall. 3 burpees/6 donkey kicks, 4 burpees/8 donkey kicks, and finally 5 burpees/10 donkey kicks.
Mosey to the blocks.
Man Maker Merkins – in plank position with block on one side, just below your hand, perform a merkin, and pull the block through to the other side (1). Perform another merkin, and pull the block back through to the first side (2). Continue for a total of 10 merkins.
Block Pyramid with the following exercises. 10 round.
Round 1 – 1 blockee
Round 2 – 1 blockee, 2 thrusters
Round 3 – 1 blockee, 2 thursters, 3 squats w/block
Round 4 – 1 blockee, 2 thrusters, 3 squats w/block, 4 overhead presses
Round 5 – 1 blockee, 2 thrusters, 3 squats w/block, 4 overhead presses, 5 curls
Round 6 – 1 blockee, 2 thrusters, 3 squats w/block, 4 overhead presses, 5 curls
Round 7 – 1 blockee, 2 thrusters, 3 squats w/block, 4 overhead presses
Round 8 – 1 blockee, 2 thrusters, 3 squats w/block
Round 9 – 1 blockee, 2 thrusters
Round 10 – 1 blockee
NEMO – Start laying flat on your back, with a cindy on the ground above your head. Grasp the cindy, bring to your chest, perform one press straight up. Place cindy to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest with cindy. Return cindy to position over your head for one rep.
Mary met Cindy:
With hands on block ski abs (10 IC)
With hands on block parker peters (15 IC)
Glute Bridge Pull Overs (10) – laying on your back, in homer to marge position with block on the ground above your head, perform and hold a glute bridge. While hips are elevated, raise the block up above your chest and return back to the ground for 1 rep.
Return blocks, and mosey back to start. One minute left, so we did a cobra and downward dog to finish the workout.
COT
Prayers for Shake It.
Announcements
The Kings Dominion 3rd Anniversary next Wednesday 4/24 with brisketeria, omleteria, or brisklet(?)teria for those who enjoy a good brisket omlet. See slack for details and sign up sheet. Scheduling Note: House of Pain is closing to converge for this event.
Gambler – Briar Chapel CSAUP next Saturday, 4/27. 6 workouts, covering 5-6 miles from 7:30-11:30ish. Get a card for each workout, and if you complete the 6th, you can trade a card. Best poker hand wins. Everyone gets coozies. Fellowship at Town Hall Burger after. See slack for details and sign up sheet.
YHC reiterated a message from earlier this week: "Discipline is one of the highest, if not the highest, form of self-love. It is quite literally telling yourself that you will delay instant gratification and comfort for better things to come in the future. Discipline is trusting yourself by doing what you said you were going to do. By aligning your actions to your thoughts. From thinking, to doing, to being." Go out there, resist the instant gratifications to build/create/achieve bigger, greater things within your personal life, professional life, and your community.