Great to see Moby finally off IR and posting this morning at The Gipper for our warmup. By the looks of things, it’ll be no time before he is completely back in action.
Warmup consisting of toe touches, front to back lunges, imperial walkers, seal jacks, shoulder circles, full/empty can shoulder pulses, windmills, and Merkins…IC more or less 20x for most. Then a tennis ball warmup exercise. Bounce your ball and move to catch it as close to the ground as possible. Once you get the hang of it, you’ll find yourself squating and lunging in all directions, and we did just that for a couple of minutes.
Mosey to the back of the Justice Center for the W drill. YHC placed some cones done in a W formation and then the PAX rotated through them via sprints/backpedals, lateral shuffles, and sprints with changes of direction. Then a round of Peter Parkers before heading over to the roof of the parking garage for the main event.
Stride down the ramp at 80%, execute a single leg burpee on each leg at the bottom, and then sprint back up the ramp at 100%. Rinse and repeat for 6 total trips with some 10 counts and Mary thrown in between trips…Parker Peters, shoulder taps, flutter kicks, Hello Dollys, and cross over wife pleasers all 10x IC.
Recovery walk and then mosey back to The Gipper to close things out. Straddled a crack in the pavement in the plank position and the walked the hands laterally back and forth over the crack as fast as possible 20x OYO. Repositioned and repeated this time walking the hands forward and back over the crack as fast as possible 20x OYO.
Countorama, nameorama, and then Grudy prayed us out.
Good stuff this morning men. Thanks for letting me lead.
