A no-frills yet solid morning was enjoyed by five men at The Uptowner on Friday. The Q slot was empty the day before so YHC hopped on it and threw together some ideas to bring the sweat. The focus was stretching, core work, and showing some love to the biceps. Here’s what we did:
Windmill x15
Arm Circle x20
123 Ups (not sure of official name?) x20
Lunge Hold x45sec ea side
Stationary Inchworm x20
Peter Parker x20
Low Country Crab x20
Low Slow Squat x20
SSH x30
Grab a rock and line up approx 15yds from the paved track. Here we completed a grueling round of Elevens:
Rock Curl at start x1-x10
Backward Bear Crawl to track
Merkins x10-x1
Forward Bear Crawl
This brought out some grunts and groans, as well as some signature JV breathing. Glad to report that the PAX dug deep and made it happen with very little modifications.
Regroup and circle up for a four minute “Rotisserie Chicken” plank routine, one of Marlin’s specials.
Then on to some more rock bonding:
Curl x20
Row x20
LS Squat x20
Curl x10
Row x15
Curl x10
Next up, a round of Mary:
Crunch Block Press x20
Hello Dolly x20
Penguins x20 (stressed good form getting shoulders off ground and reaching to front of foot)
maybe one more???
Then, shoulder press rocks as we walk back to rock pile and gather around the flag for 2-3 minutes of stretching. T-claps to Triple Shift, our kinesiology guru, for hoping in and leading on of the stretches. COT to seal the deal.
Always a great way to start the day.
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