9 Pax posted for a good news/bad news workout. Some exercises YHC enjoys, followed by a lot of suck YHC doesn’t. Like Luke Skywalker facing his own hate in Yoda’s cave, all to learn to embrace the suck.
Conditions: 30s and clear with a high probability of suckitude.
The thang:
COP
Windmills IC X 20
SSH IC X 22
Thru the tunnel IC X 15
“on your butts” and pump your arms like you are running as fast as you can for about a minute.
Imperial walker IC X 20
Thangs YHC likes:
5 dot drills:
10 up and back
10 up and back with a twist at each end
10 feet together “Z”s
Mosey to the stairs with an “April 15” along the way to get a little more stretch on those hammies.
Bear crawl up the stairs. (OK, YHC does not like these)
Half the pax People’s chair while the other half does raised lunge jumps on the benches 10X each leg. Flap jack.
Mosey to the patio area.
Double leg jump ups X10
Dips X10
Step ups X 10 each leg
Russian twist X30
Mosey to the goal line of football field for things YHC hates:
20 yds Burpee broad jump
10 Carolina dry docks
20 yds bear crawl
10 Carolina dry docks
20 yds sideways crab walk
10 carolina dry docks
20 yds backwards bear crawl
10 carolina dry docks
20 yds other sideways crab walk
#crowdpleaser
50 LBCs
Return trip:
20 yds lunge walk
10 flutter kicks each leg
Rinse and repeat back to original goal line.
After a little mumblechatter about the lunges, Pax were given the option of going back the way we came, but nobody elected for that.
Freddie Mercury X30
Mountain climbers X30
Thus concludes the “hate”, but time remains so let’s have some group time; Think of it like an Ewokian Party where Luke and his ghost dad have overcome the hate and chill out together:
Rings of fire:
Merkins X5 X10 X15
Waves of fire:
Hold 6 inches #thisisafamilyshow and V-ups X5
Canoe and Boat X6
Merkins IC X10
Mosey back to the shovel flag.
Everybody worked hard today and there was good mumblechatter throughout.
Announcements:
Xmas day Speedtrap and Foxhole will converge at Depot.
Day after X-mas may be a “First” Friday Father’s workout for 2.0’s at Depot. (YHC may have mixed up some details on this one, so double check with somebody who knows)