“A journey of 1,000 miles begins with the decision to start the first mile.” – Confucius
Eight men set off to some unknown, foggy beatdown that YHC cooked up… yes, even me… i didnt even know what I was going to do!?! Unlike Kim-Chi who said he has been planning his Okwata beatdown for 3 weeks or so. Anyway, 0530 hours hit, and the DISCLAIMER was given.
The Thang
Mosey over to the track and circle up in the open rubber area inside the track.
COP #1: Warmup
Held High Plank in between these:
12x Merkins IC
12x Plank Jacks IC
12x Peter Parkers IC
12x Shoulder Taps IC
Then, did:
20x Squats IC
9x Low Slow Single Leg Squats (Right) IC
9x Low Slow Single Leg Squats (Left) IC
20x SSH IC
Mosey over to the far side of the neutral ground for some foggy Route 66. We did two rounds with some unique exercises in between to recover…let me explain:
Round 1: Jump Lunges – modify the “Jump” as necessary (1 rep = 1 right & 1 left). Increase reps with the park benches. There were 12 benches….yikes! Plank and wait at the opposite side.
COP #2:
15x Standing Oblique Crunches (R)
15x Standing Oblique Crunches (L)
We looked ridiculous….but it was effective!
Round 2: Dips. Same instructions as Round 1
COP #3: Hip Flexor Work
15x Single Leg Marches…Hold the last one up (R)
15x Single Leg March Pulses…Keep holding up (R)
15x Single Leg Kicks (R)
Flapjack to the Left Leg.
Quick mosey back to the Warmup site, and circle back up.
COP #4: 6MOM
16x Putins IC
16x Hello Dolly IC
16x Flutter Kicks IC
16x Wife Pleasers IC – for the tomatoes next to us
16x Supermans IC
16x Rocketmans IC
Back to the flag, where we held the COT. Thanks for letting me lead!
Moleskin
Calling all swimmers! Amnesty is starting up an all swim workout at UNO tomorrow. If anyone is interested, message him via email or groupme.
Tclaps to Kim Chi for the his 2017 posting streak. Keep it up man!
Basin run tomorrow afternoon! Contact Da Parish for details.
