YHC can’t remember signing up to Q The Jag of January 21st, 2020. When Catskill dropped the @channel pre-blast last night mentioning it will be hat and gloves weather for a Jinx Q, it was quite surprising. But also pretty exciting, since knowing that you can’t plan something spectacular in about an hour before bed really takes the pressure off. The rough plan was to do a good deal of running and to get some explosive movements in. But first some definitions:
Biometrics is defined as the measurement or statistical analysis of people’s unique physical and behavioral characteristics, and has very little to nothing to do with what we did today. Plyometrics is defined as exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength), and is what we did today.
Pulling up to The Jag for the first time (from the wrong side past several Do Not Enter signs), I was excited to see a couple PAX already there. Pretty quickly several others rolled up and we had a solid 9-PAX crew. Good stuff for a 23 degree morning! We circled up and started the SSH as Homegrown Berry came charging into the circle.
Warm up
- SSH x 30 IC –> Warm up jog around the kiss-and-go lane
- Squats x 30 OMD
- Slow Merkins x 10 IC (3 count down) –> Warm up jog around the parking lot
- Imperial Walker x 20 IC
- WMH x 10 IC (3 count down)
Mosey around the kiss-and-go lane to the A-frame numbered signs marking the pickup areas.
Main Event
The First Thing: Using the signs numbered 1 – 9 (or 9 – 1 in our case) we performed the following, changing exercises at each sign:
- Single leg hop (R)
- Single leg hop (L)
- Double leg short hop
- Double leg long hop
- Single Leg hop (R)
- Single leg hop (L)
- Double leg short hop
- Double leg long hop
After an early (in the workout) 10-count, we headed back in the other direction, completing another full set of 1-8.
In the same area, but disregarding the signs, we performed the following:
- Broad jumps for length – 2 sets of 5 reps
- Broad jumps for height – 2 sets of 5 reps
We then moseyed over to the playground where Brotox took a flying leap into the fenced in area, scoffing at certain incarceration to let us in. The purpose of this mosey was multi-fold: 1 – YHC wanted to explore an AO he’s never been to (shamefully!) 2 – YHC needed to fill the workout 3 – running is fun 4 – the string-of-pearls workout trick makes it look more planned.
The Next Thing: In the playground gravel, we circled up and completed some more explosive leg workouts:
- Squat jumps – 3 sets of 10 reps OMU
- Merkins x 20 IC (so 40 if you’re pushing and pulling this month)
- Bonnie Blairs – 3 sets of 10 reps OMU; very short breaks between these since Zook was getting cold
- Merkins x 20 IC
Moseyed back to the kiss and go lane, exploring around the back of the school.
The Last Thing: We paired up (except for YHC) and each partner ran a good up-tempo loop of the kiss-and-go lane while the other partner did their choice of Merkins or Squats, then flip-flopped. We did this for 4 running intervals each. Probably about 250-300m for each loop.
Mary
- ‘Bows and Toes Plank – 4 reps at 30 seconds each
COT
Announcements
- Nitro has organized our 2nd F formally known as Thirsty Third Thursday for this Sunday evening at the BC Club House at 7PM
- Sorry guys – I know there were a couple more!
Name-o-Rama: check
BOM
In what is becoming true Jinx signature fashion, I prepared very little for the message this morning. I actually thought of making my New Years resolution to prepare better for these.
The quick message of the morning was one of thanks to everyone who came out and allowed me to lead. We worked on intervals today and that reminded me that repetition forms habit and also that if we frequently push ourselves to the edge and learn to live there we can do great things.
Aye!