On Thursday, I received a text from Hawgcycle to pinch hit at the Uptowner since no one signed up. I gladly obliged and thought of what I would do. While talking with my M, she suggested we do 5 minutes of Get Ups instead of the 6 minutes of Mary. That works!
WARM UP
SSH x 40 IC
Windmills x 15 IC
Shoulder Shrugs x 10 IC
Arm Circles x 20 IC (forward and back)
Romanian Single Leg Deadlift with rock x 15 IC each leg
Curtsy Lungers x 15 IC
THE THANG
Farmer’s Carry Buckets of Sand or Water 100 yards (50 out and 50 back) then perform the exercises below x 3. T-Claps to Torque who carried 2 buckets of sand = 110 lbs!
25 Overhead Press with Heavy Rock
25 Merkins
25 Front Squats with Heavy Rock
CORE
One of the indicators of someone’s risk of mortality is the inability to get off the floor without using your hands or arms for support. So instead of a standard core workout, we did four minutes of get ups. I would have done 6 minutes but ran out of time. As the name indicates, we lay on the ground and stand up without our hands touching the ground then lay back down. It doesn’t sound complicated but it was complicated! To make it more difficult for our more mobile pax, the progression would look like this. Right hand on right knee or left hand on left knee to perform the get ups. The next level of difficulty would be right hand on the left knee or left hand on right knee to perform the get ups. Again, your hands or arms can’t touch the ground to give you support. Finally, the most difficult get up would be to hold a weighted object to perform the get up. After much mumble chatter, the timer went off.
Countoff, Namerama and COT. Thank you for the privilege of leading!
