While the Wolfpack boyz were worried whether they could lift their arms for some good huggin’ to keep anyone from crying or whether they could stay in a stairwell so that their skinny legs wouldn’t shiver, YHC and his PAX were into some Serious DownPainMent in the real outdoors under the stars and in the North Dakota-worthy wind.
After the Disclaimer, the THANG.
First, a quick (as in quick, not some uptown hug-and-kisses tempo) warm-up (with a false start when YHC said “ready, in cadence, exercise” without first announcing the exercise):
SSHs 30xIC
Hillbilly squats (a first, at least for QHC) 30xIC
Don Quixotes 20xIC
Sudden change of 5 burpees
To the rock pile to pick up some medium-sized boulders for a fast-paced COP:
High curls (horizontal to forehead, no going below shoulders) 20xIC
Shoulder presses 20xIC
Full curls for the gurls 20xIC
static arm extension 40 seconds
Elf on the right shelf (lift from left foot to right extension) 20xIC
Elf on the left shelf (lift from right foot to left extension) 20xIC
Flutter kicks with boulder six inches over sternum 20xIC
Hello dolly with boulder six inches over sternum 20xIC
Putins 20xIC
People’s Chair 1:30
People’s Chair with Shoulder Press 20xIC
People’s Chair with Curls for the Gurls 20xIC
People’s Chair with static arm extension 40 seconds
Shake out to rinse and repeat, except 16xIC.
Pair up for Pogo WWIIs (pass rock from overhead to partner and back, etc.): 30 and then another 30.
Wrap up with 10 burpees–which at least for YHC were a gazillion times harder than the first 5: he had no more thighs or shoulders. YHC’s arms and thighs were now, officially, spaghetti.
Close with Namorama, few announcements (because Amnesty either fartsacked or was busy hugging the uptown boyz) and then a short Shoutout to let your example, even more than your words, be an eloquent lesson to the world.
