Hold It

Mondays up in the Chilly Gentilly are strong.

YHC had the opportunity to Q at the Renaissance the day before, which is a great AO to workshop new ideas. Today we got to tighten it up.

WARM UP –
x10 Arm Circle
x10 Reverse AC
x10 Abe Vigoda
x15 Side Straddle Hops
x10 Parker Peter
x10 Peter Parker
Mosey to Elysian Fields – Indian run to end.
x20 SSH

THE GRIND –
Adaptation of the 4 corners
Goal is to do two rounds of one movement with a paired static hold. At each corner. Bringing with you a reminder of the previous corner, to compound the pain.

First Corner –
Circle Up. All hold plank position. One pax member starts off – 10 merkins – then next starts on his completion. All hold plank till circle is complete. Clockwise. Yup, hold it. We had a bigger group so short recovery upon completion of each circle throughout workout was decreed. Do two rounds. Run to next corner (approx 100 yards)

Second Corner –
Circle up. Plank. Reduced value of 5 merkins. Complete circle. One Round. Move to your six. 20 LBCs per pax, complete the circle. Doesn’t matter how you do hold it, but feet may not touch the ground. Just hold it… 2 rounds. Run to Next Corner.

Third Corner –
Circle Up. Plank. 5 Merkins, complete circle. On six. 10 LBCs, complete circle. Back to Feet for next movment. All hold trees (al gore) while each pax cranks out 20 squats. Seriously. Hold it! 2 rounds. Immediately sprint the distance to last corner.

Fourth Corner –
Circle up. 5 of each movement while all hold matching static movement. Complete then run back to starting point for stretching.

I’d like to work out the kinks on this one a little better so we could push through with enough time to go back down. It would be a good – solid – 45 minute plan for any Q. Either way, playing with the numbers a bit at each point is all it would take… For any interested to borrow.

As a note, what YHC likes about this type of workout is it is F2 conducive. As others have noted about the Stomp, doing a sustained exercise with opportunity to banter is always a good one to solidify the community and accountability.

As always, thanks for letting me lead. Thanks for the accountability to kick the week off right.

+3