As the blustery street side of the levee had my beak tingling, YHC decided to stay in the park rather than the likely frigid lake side of the levee, to the delight of the PAX. That delight would be short lived as there was a devious beat down in store.
Warmup IC: SSH (25), Abe SLOWgodas, arm circles forward/back, seal claps, overhead claps, MNC (all 20x), self love (15); Toy soldiers, Hillbillies (15x)
YHC explained the Yen would be the regular exercise in cadence followed by the Yang which entails a more time under tension version (a la Triple Shift) in cadence. There was considerable groaning from both the PAX and YHC as the last time I led this beat down I was in more consistent attendance, which clearly impacts performance.
Squats (coupon)/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep
Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep
Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee
Derkins/Yang: one derkin to Peter Parker
Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee
Irkins/Yang: one irkin to Parker Peter
Tricep press (coupon)/Yang: hold tricep dip at the bottom for three count, up for rep
Chest Press (coupon)/No Yang
Ring of Fire (10 count, holding planks): Shoulder taps, Reverse plank mountain climber, Plank Jacks, Mountain climbers
Mary (PAX choice): LBC, Single leg alternating static wife pleasers, Dying cockroaches, Flutter kicks, Marvin Haglers
