WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), Tie Fighters (10 IC, Baby Arm Circles in a lunge position. Forward BACs with right leg forward. Backward BACs with left leg forward to balance the Force), Michael Phelps (10 IC)
THE THANG:
Mosey to the traffic circle, circle up around it for Welsh Dragon (Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you've covered 30-50 feet, or until your arms fall off – whichever comes first.)
At the completion of 10 rounds, we moved into the Jack Hammer (The starting position is the squat position just above 90 degrees (thighs parallel with ground) while keeping the body quiet, jump as quickly as possible with just using the lower body repeat this as many times in 30 seconds).
Continue moseying around the school to the half wall in the back.
First up, box jumps (15), depth jump into broad jump (10), finished off with burpee box jumps (5).
Mosey to the back wall next to the tennis courts, for…Wall sit core workout!
Wall Sit and do the following: 20 crunches (in a wall sit, reach down and touch the ground). 10 cadence count back scratchers (wall sit and crunch/rotate left and right, touching the ground with one hand then the other). 20 cross crunches (wall sit crunch with right elbow down to left knee, back up, left elbow down to right knee, back up).
After that was a failed attempt at a burpee wall walk, which YHC forgot about the jump, so it ended being just a merkin wall walk (in plank, feet next to the wall, do a merkin, walk feet up the wall into a wall stand, feet walk back down, back into plank for another merkin). A better name for what we did would be a merkin wall walk. Next time! (or not…).
Up next were two of YHC's favorite wall exercises, Donkey Kickoffs and Jackass Burpee Webb.
Donkey Kick offs – At the wall do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. Repeat a final time with 15 kicks and a 15 second hold.
Jackass Burpee Webb – 1 burpee, 2 donkey kicks. 2 burpees, 4 donkey kicks…up to 5 burpees, 10 donkey kicks.
Continue around to the bike rack for a couple bear plank routines. First, Bear Plank Walk Out – in a bear plank, extend one hand, then opposite foot, then second hand, and second foot until you're in an extended plank position. Return hands and feet in the order they went out (second foot, second hand, first foot, first hand). x10
Bear Plank Merkins – similar to above, start in bear plank. This time, in more of a bird dog manner, extend opposite hand and foot at the same time, then the other hand/foot combo, then bring them back in, pop your feet out into a plank position and complete a merkin. x5 reps.
Mosey back to start for mary.
MARY:
Dr. W – Dr. W is an insufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; 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. x10
Dead Bug/Dying Cockroach (4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg)
Cockroach Resurrected (4-count ab exercise done lying down on your six and pulling your knees and arms to your chest, then rapidly extending arms and legs back out, then back in) x 10
Marching Homer to Marge – 4 count, with hips lowered to start. Raise hips, lift one leg off ground in marching manner, lower leg back down, lower hips. Repeat 10x each leg.
ANNOUNCEMENTS / COT:
None! (But see FishAndChips message about Friday Night Happy Hour/Fire Pit).
YHC took us out with a message about showing up. "Real consistency isn't about giving 100% every day. It's about showing up, even when you can only give 40%. It's doing something when you don't feel like doing everything."