Conditions: Cool morning. Opaque Orange Full Moon. Random brief precipitation although almost no clouds. It was unusual conditions for an unusual workout.
YHC and many others are prepping for the BRR. Bud texted YHC last week and asked me to Q at the Roost and do Yoga for us. That’s right a Pax texted YHC asking me to lead a bootcamp workout infused with Yoga. YHC quickly obliged and prepped for long stretching session with some mary thrown in for good measure. However, upon arrival at The Roost YHC discovered Shuck and GI Jane walking around the track sharing their feelings. These pax were not running the BRR, so YHC had to pivot the intended workout to ensure Shuck and GI Jane got their money’s worth as well as Bud and YHC getting a good stretch in. 5:16 and off we went (had to wait on Bud)
Warm up:
jog 400 meters around track
SSH in cadence x 20
through the tunnel in cadence x 20
low slow merkins in cadence x 15
little arm circles in cadence x 10
jog to mini ampitheatre in front of the school.
The thang Part 1.
10 supine pull ups at rails. jog down steps. 10 derkins. 10 box jumps on the concrete steps. job up other side to beginning. 10 Iron crosses. Rinse and repeat. each lap drop 2 reps.
Pays to be a winner. Shuck beat YHC through by a few seconds. Thus shuck had to plank and watch the non-winners perform 5 perfect form burpees.
Jog back to the track
The thang part Deux
Partner up for Alabama Slamma Jamma or as GI Jane said “sounds like somebody got *&^%$ in an Alabama Trailer Park” (military minds and they things they are expose to) anyways…partner up partner 1 15 Merkins, Partner 2 14 merkins on down to 1 merkin (lots of grunting…some on their knees…swollen pecs = check)
30 Big Boy Sit ups with Partner holding feet then swap.
Extended Mary infused with Vinyasa Flow Yoga
Circle (square up)…bud did share that a circle could have only two points if the right coordinates were known. (engineering minds)
- Plank 10 count
- downward facing dog 10 count
- 6 in plank 10 count
- upward facing dog 10 count
- LBC in cadence x 20
- downward dog 10 count
- 6 in plank 10 count
- upward dog 10 count
- flutter kicks in cadence x 20
- downward dog 10 count
- swing up left leg and hold runners stretch, then hold twisting half moon.
- hello dolly in cadence x 15
- downward dog 10 count
- swing right leg through and hold runners stretch, then twisting half moon.
- heels to the heavens in cadence x 15
- downward dog 10 count
- 6 in plank 10 count
- upward dog 10 count
- Peter Parkers in cadence x 15
- 10 burpees OYO
Doneski.
Moleskin:
YHC made most of this up on the fly to try to blend what was intended with an attempt to get GI Jane and Shuck more of a workout than what was planned. this much to he Chagrin of Bud who was expecting to do Yoga and talk about our feelings the entire time.
bud…I will buy you a cup of tea and we can discuss how you feel about that any time.
Comment of the morning goes to GI Jane; “I am liking this stretching in between reps. this feels great.” That’s right the dirty little secret is getting out. doing some yoga stretching during the workout as active recovery could be the next big thing
2nd best comment of the morning also goes to GI Jane…refer to his interpretation of Alabama Slamma Jamma above.
doing Yoga on the track without gloves not a good idea. YHC hands hurt all day yesterday. Can someone get YHC some cheese with this wine? or at least some moisturizing lotion.
Announcements:
No TopGun this Friday