YHC was supposed to have the Q at TBR last week but ended up in COVID-19 quarantine. Fortunately, Soybean picked up the Q last week for me and–through a series of switcheroo’s–I was able to pick up the Q today. Sciatica pain has limited my running so today’s plan was to stay on Hooker Field and limit the running to an optional component.
Warm-Up
Side Shuffle Hops (SSH), Frankenstein’s, Butt Kickers x20 in cadence (IC) each
Forward & Reverse Arm Circles, Slow Squats, Slow Merkins x10 IC each
The Thang
Thang 1: 10 Minute Burner. 10 exercises, 45 secs work, 15 secs rest
- Seal Jacks
- Merkins
- Alt. Forward Lunges
- Heels 2 Heaven
- SSH
- Superman’s
- Mountain Climbers
- Close Leg Squats
- Bows and Toes Plank
- Burpees
Thang 2: I Stole It From Someone. This stack workout has been passed around multiple times over the years to the point that no one is even sure where it originated. Each round starts at the top and works down one step further (e.g. Rd 1: Burpees; Rd 2: Burpees, Merkins; Rd 3: Burpees, Merkins, Hello Dollies, etc.). After each round you have the option to run ~100-150 meters or bear crawl ~30 meters. Exercises are:
- 5 Burpees
- 10 single count (SC) Merkins
- 15 IC Hello Dollies
- 20 IC SSH
- 25 Squats
- 30 SC Gas Pumps
- 35 IC Overhead Claps <— we made it here (7 rounds) before it was time to move on to Mary and COT, making sure to leave time to name our FNG
- 40 IC Mountain Climbers
- 45 IC Flutter Kicks
- 50 Second Plank Hold
Mary
YHC started with American Hammers x20 IC then randomly called on PAX to lead different exercises of their choice. The most notable was Flapjack choosing Flutter Kicks x50 IC. Knowing Flutter Kicks were Red October’s specialty, YHC called on Red next to see what he had in mind. As expected, the prescription called for more Flutter Kicks!
COT
Welcome FNK Beverly Hills Ninja!
YHC was running a good bit to finish out 2020 and set an ambitious running goal for 2021 which would require running ~25 miles/wk to accomplish. Somewhere along the way, sciatica pain crept up due to overrunning but YHC pushed through the pain (with the help of a dozen or more ibuprofen/day). Eventually, the realization set in that YHC was going to have to take a break from running to get the pain to go away. Sometimes in life, we over-focus on one specific thing, one specific goal, and let that consume us to the detriment of our physical (and even emotional) health. While it is important to focus on goals, we have to be able to recognize when that’s no longer a healthy focus and understand it’s also important to remain well-rounded in our lives. Until next time, Aye!