Conditions: 33 degrees and raining that stopped halfway through
The YHC realized when creating this workout that it would have been helpful to attend a couple of #boneyard workouts prior to taking on the Q. Since this was YHC’s first post at boneyard, my hope is the workout was fairly “boneyardish”- but regardless, the PAX got after it and we all got a little bit better.
COM-No Help gave disclaimer
THE THANG:
#Boneyard PAX slowzy to helipad
COP
- SSH x 17 IC
- Imperial Walkers x 17 IC
- Through the tunnel x 17 IC
- Baby arm circles x 10 each way IC
- Merkins x 10 IC
- Squats x 17 IC
Still on the helipad, the PAX lined up at one end and it was time for modified Dan Taylor
- 1 squat followed by 4 lunges to the end of helipad and back. Modified from the original Dan Taylor, which ascends after each “set”, maintaining the 1:4 ratio (we needed to save our legs for later exercises)
Next, staying on the helipad, the PAX performed the Del Brown
- 10 merkins, crab walk across helipad, 10 merkins, crab walk back, 10 more merkins
Slowzy over to Thistle Lake/Field for what ended up being the favorite exercise of the day: the Blimp. Modified slightly due to the standing water in middle of field- PAX performed the following in place:
- 5 burpees-10 lunges each leg- 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats
Slowzy to the curb for the infamous Booster Curb hops
- bunny hops x 20 OYO
- alternating step ups x 10 each leg OYO
- scissors x 20 OYO
- hop scotch hops x 20 OYO
Slowzy to wall for the below exercises. After completion of the exercise the PAX then performed an ab exercise on their own, followed by a plank until YHC gave further instructions.
- Dips x 20 OYO
- Leg extensions x 20 OYO
- Decline merkins x 10 OYO
- Step Ups x 10 each leg OYO
- Incline merkins x 10 OYO
Plank on the wall followed by 5 merkins for the road.
Slowzy back to the helipad for 6 MoM. Special exercise to get things started (the M mentioned it to me the night before because she saw it on facebook).
- Partner up- one person does big boy sit-ups while the other person is holding their feet while performing Mt. Climbers. 50 Mt. Climbers then switch
Slowzy back to start to wait on #crypt for count-a-rama, name-a-rama, announcements, prayer requests, and devotional. Check out #crypt backblast for all that information.