YHC, in a not so cryptic way, let the pax know on the Q sheet the BD would be for fools since it WAS April Fool’s Day (a favorite of mine for nonsense, Tom Foolery, and shenanigans).
Warmorama featuring a disclaimer that the standard warm up song would NOT b part of today—Frac was giddy…alas, it IS 4/1: Rapper’s Delight it is. A little more stretch type stuff since it’s cooler temps still: tie fighters, grass grabbers, MMP along with the usual SSH, OH/seal claps, PP and of course MNC: I mean, BOTH Frac and Charmin!? It would b a sin not to; plus the aforementioned nonsense et al. Mosey to JPAX for coupon retrieval with the normal playlist—this was soon to change for these Fools…
The (Yen/Yang)Thang:
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 debate/dissent when the Yang was described that those things were not opposites (except I’m the Q—dammit) once we got going there was enough groaning from the PAX which confirms they are indeed the Fools today. Time for the playlist switch: BWAAHAHAHA
Squats X 15 (coupon)/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep x 10
Merkins x 15/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep x 10
Reverse lunges R x 15/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 x 10
Derkins/ x 15 Yang: one derkin to Peter Parker x 8 (Frac HATED this and committed to doing it in the future)
Reverse lunges L x15: 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 x 10
Irkins x 15/Yang: one irkin to Parker Peter x 5
Tricep press x 15 (coupon)/Yang: hold tricep dip at the bottom for three count, up for rep
OH press x 15 (coupon)/Hold top OH press, squeezing pecs tight for 3 count down the rep count x 10 (Charmin couldn’t tell if he was squeezing at the top—bro, do u have pecs???)
Ring of Fire/Ice (10 count, holding plank for Fire and Qs count of Mary for Ice): Shoulder taps followed by LBCs x 30. Time to return coupons and head to flag. COT.
