12 PAX arrived at #TheCastle to get better, including one out of two FNGs from Monday, which was great. May 2 was a boring day in history and although a bunch of Kentucky Derby’s were run on this date, YHC opted against running. Instead, a balanced workout paying homage to the 20 cent US coin, last used in 1878, was presented with some solid tunes, in YHC’s humble opinion of course. Despite TOY’s Tweet about a “Fly Like an Eagle” chest press, there was only the Steve Miller Band song with the same name.
Conditions – 57 and Crisp
Opened with the Disclaimer
The Thang (all 3 count):
- SSH *20 (IC)
- Through the Tunnel *20 (IC)
- Little Baby Arm Circles – Forward *10 (IC)
- Little Baby Arm Circles – Backward *10 (IC)
- Raise the Roof *10 (IC)
- Overhead Clap *10 (IC)
- Calf Stretch R/L
- Imperial Walker *20 (IC)
With Blocks, Bricks and Jump Ropes, the PAX performed the following exercises some in cadence, some OYO:
Round One
Blocks:
- Curls *20
- Jump Rope *20 Clicks
- Shoulder Press *20
- Jump Rope *20 Clicks
- Bent-over Row *20
- Jump Rope *20 Clicks
- Chest Press *20
- Jump Rope *20 Clicks
Bricks:
- Deltoid Raise (Vertical) *20
- Jump Rope *20 Clicks
- Tricep Extension *20
- Jump Rope *20 Clicks
- Standing Butterfly *20
- Jump Rope *20 Clicks
- Punch *20
- Jump Rope *20 Clicks
Gravity:
- Big Boy Sit-ups *20
- Jump Rope *20 Clicks
- Flutter Kicks *20
- Jump Rope *20 Clicks
- Solo Iron Cross *20
- Jump Rope *20 Clicks
- Monkey Humpers *20
- Jump Rope *20 Clicks
- Squats *20
- Jump Rope *20 Clicks
Round Two
Blocks:
- Curls *20
- Jump Rope *30 Clicks
- Shoulder Press *20
- Jump Rope *30 Clicks
- Bent-over Row *20
- Jump Rope *30 Clicks
- Chest Press *20
- Jump Rope *30 Clicks
Bricks:
- Deltoid Raise (Vertical) *20
- Jump Rope *30 Clicks
- Tricep Extension *20
- Jump Rope *30 Clicks
- Standing Butterfly *20
- Jump Rope *30 Clicks
- Punch *20
- Jump Rope *30 Clicks
Gravity:
- Big Boy Sit-ups *20
- Jump Rope *30 Clicks
- Flutter Kicks *20
Put Blocks and Bricks away, back to COP for:
- Jump Rope *100 Clicks
Solid work from the PAX this morning. They have improved their jump rope skills significantly. Proud to lead them. Playlist available upon request.
COT: Counterama; Name-O-Rama, Announcements: HDHH, Today Bar None 5pm, Quaker’s VQ on Wednesday May 23, Prayer, done.