The cold relented, and YHC was bringing a classic beatdown to the PAX. Disclaimer and then . . .
Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x 20 (10 each direction), Imperial Walkers x25, Peter Parkers x20, Parker Peters x20, Grass Grabbers x15.
The PAX moseyed around the fountain and went to the fountain barricade for the single leg beatdown.
COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)
COP2: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.
COP3: The PAX moseyed to the Cabana of Pain for 2 rounds of stations – bear crawl and quadrophelia up/down the levee as the timer, AMRAP pull-ups, and dips and crossfit merkins.
Mosey back to the flag and Count off, Nameorama, announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!
Moleskin: With this classic workout, the PAX did a lot of work in a short amount of time. The beatdown started with the legs and worked its way up so that the whole body got hit. Focusing on a single limb causes a bunch of muscles that are usually on the sidelines to fire off and provide stability. YHC is getting sore right now.
