*Belated BB some of the details were fuzzy immediately following, now this is a good estimate of what took place*
YHC signed up for the Q late after straining his back at work the day before, rather than miss might as well lead something to save the back. YHC wanted to focus on stretching form and avoiding lifting while still getting in a good exicon rich workout. Here is what we did:
Warm Ups (Stretching included)
Mosey to Ballos de negros
SSH (IC) x 20
Good Mornings 3 x 30 second holds
Pretzel Stretch 3 x 30 second holds
WMH 3x 30 second holds
LBAC (IC) x 10 then Reverse
Stretch what you need to OYO 1 min
The Thang – The goal was to complete one leg, one arm and one ab exercise in each set. Here is how it went down
- Lunge walk length of parking deck/Batwings (IC) x 15/LBCs (IC) x15
- Squats (IC) x15/ Overhead Press (IC) x15/ Plank Jacks (IC) x15
- Calf raises(IC) x15/ Dry Docks(IC) x15/ Freddie Mercury (Buffay called them low and slow) (IC) x15
- Run the stairs up to top level across and back down far side return to start/Bird Dogs (IC) x15/ Ski Abs (Single Count) x 15
- Failure to launch (5 count down then up) x 15/ Dips (IC) x15/ Glute Bridges (Up slow 3 count down) x 15
- Mosey to parking lot then line jumps (IC) x15/ Erkins (IC) x15(on shopping cart returns)/ American Hammers (IC) x15
- Run up stairs on parking garage and across down (opposite way this time)/ Derkins (IC) x15/ Heels to heaven (up only) x 15
- Mosey to bottom level of parking deck grab some wall Peoples chair (10 count down the line)/ Chicken Peckers (single count) x 15/ Side Warrior holds (against wall) 2 x 5 count each side
Mary
It was built in
COT/NMS
YHC took us out. It was better to lead and do something that is accomplishable than skip entirely this morning! SYITG.