Pre-blast for YHC’s Honey Badger Q noted that some running would be involved even though YHC has avowed loudly, publicly and musically many times that running is, in fact, bullshit, baby. This led my old pal Misery to do a little Slack chirping about Cosmo “actually doing cardio.”

Now, was YHC’s response to this a little saltier than strictly necessary? Probably. Was said saltiness in large part due to the Misery smack coming directly on the heels of two disappointing sporting results? Almost certainly.

At any rate, YHC felt compelled to prove that good cardio can be achieved without running. With forecast looking nasty, planned a workout where we could stay covered (though this turned out not to be necessary). This was also accompanied by an eclectic President’s Day-inspired playlist.

Warm-up

Beano had a good warm-up approach at The King’s Dominion this week, which YHC stole.

• 1 minute seal jack
• 1 minute Bitcoin merkins (Merkin, side plank with right arm high, merkin, side plank with left arm high, repeat nice and slow)
• 30 seconds leg kick/toe touch (stationary frankensteins), 30 seconds toe touches, alternating hands forward while tipping leg back
• 1 minute low and slow Willie Mays Hayes

Then we moseyed to the covered area outside the rear entrance of City Hall facing Magnum, nice cozy little spot. Circled up and commenced the playlist, starting with Hail to the Chief by the U.S. Marine Corps band.

Thang

• SSH X 40IC
• Very slow merkin X 10IC – focus on proper hand and shoulder positioning and getting all the way down
• Plank Jack X 30 IC
• WWII X 10 IC – Steady paced cadence count to encourage full range of motion, essentially 2 WWIIs equals 1 rep
• Mountain Climber X 20IC
• Slow squat X 10IC – arms out, chest up, looking straight ahead and getting as low as you can
• Burpees X 10 oyo
• LBC X 10IC – fingertips behind ears, bring knees and elbows as close together as possible for maximum crunch

We did this a total of 4 times.

Then did a lightning round around the circle where each PAX called out and led a different stationary cardio exercise. Jump squat, high knees, SSH, butt kickers, Smurf jacks, wide grip merkins, lunges, flutter kicks.

Closed out with 10 burpees oyo

COT

Kia reminded about The Wolf and that starting March 4 the Honey Badger will launch from the library. Ample parking. YHC took us out.

Moleskin

Coxswain noted an oversight in the playlist, My President by Young Jeezy. Will add for next year. Feel like PAX got their money’s worth today, heart rates up with some good form-focused strength and core work interspersed. A couple of PAX dealing with injuries seemed to modify with no problem. Honey Badger is a great site, and it’s awesome to see Kia step into his new leadership role there with such enthusiasm. Make sure it gets into your regular rotation. Aye!