It was another chilly – low 20 something – morning at the Skunk. So, YHC felt it would be nice for the PAX to suck some of that cold air deep into their lunges with a classic Cooper exercise.
Warm up
At precisely 5:30 in the AM, the PAX circled and warmed up with a series of 15cc arm circles, transitioning into 15 windmills, and then into a forward dangle (where your upper body dangles while bent over at the waist with legs apart and knees locked). The PAX then wrapped up the warm up with what the Exicon refers to as a 60 second arm circle (SSAC). The PAX starts in side plank position with left arm high and holds while YHC counts to 15cc, then rolls to their 6 and performs 15cc LBCs. Next, the PAX rolls to their left and back into side plank position with right arm high and holds for another 15cc. Finally, the roll into regular plank and perform 15 groiners.
The Thang
The PAX then moseyed their way to the low brick wall by the building and were instructed to perform 10 burpees, 10 box jumps (hence moving to the low brick wall), and 10 merkins. Once complete, they were to run a lap around the parking lot and upon return perform 9 burpees, 9 box jumps, and 9 merkins. They were to continue on their own until they had completed their 6th round. At which time, YHC instructed the PAX to take a break by performing another SSAC. The PAX then completed the remaining 4 rounds of the Cooper together.
Mary
After the PAX successfully mastered the Cooper it was time for Mary. So, we moseyed our way over to the paved hill leading from the parking lot to the football field. There, we partnered up. One PAX performed as many inclined WW2 as possible in 1 minute, while the partner held their feet and performed shoulder presses. After the minute the partners switched. That was so much fun that we wrapped up Mary with a round of 1-minute inclined Homer to Marge (one PAX holds the ankles of their partner while on their 6 with legs pointed downhill, and lifts their straight legs up to their partner who then pushes their legs back down). Afterward, the partners switched.
Prayer request
The PAX asked for prayers for Milton’s family. Please keep his wife in your prayers as she undergoes another round of chemo.