CONDITIONS
6 AM (or 5 AM depending on your time zone) start time, speeds of >1MB second thanks to dial up through Netzero at YHC’s house.
DISCLAIMER/WARM UP
- SSH X 20
- IW X 20
- SSH X 20
- IW X 20
- LAC FWD X 30
- LAC REV X 30
- Failures to Launch X 11
Two minute mosey
THE THANG
YHC was feeling nostalgic when planning this Q so he repurposed an exercise (sans block this time) from an earlier Q and a hip hop band from his youth.
- Daddy Mack Merkins x 10
- Do a merkin, kris kross your hands over one another to the left, do another merkin, kross over to the right….merkin, etc.
- BBSU x 10
- Mack Daddy Merkins x 10
- As above, but start going to your right, then to left
- BBSU x 10
- Daddy Mack Merkins x 10
- BBSU x 10
- Mack Daddy Merkins x 10
- BBSU x 10
- Plank on the six in between
Two minute mosey
- Chimp Squats x 20
- regular squat, but hold your arms down and go down at least till your knuckles hit the ground, ensures full range of motion
- Clockwise Jump Squats x 10
- Squat, jump up and try to do at least a 180 before you land
- Chimp Squats x 20
- Counterclockwise Jump Squats x 10
- It was around this moment that Stagecoach logged on and watched us from his bed without saying anything for 6 minutes or so…it was awkward for all involved, but he left with a smile.
- Chimp Squats x 20
- Clockwise Jump Squats x 10
- Chimp Squats x 20
- Counterclockwise Jump Squats x 10
One minute mosey
- Merkins x 10
- Marionettes x 12
- BBSU but done to the right, center, then left
- Merkins x 10
- Marionettes x 12
- Merkins x 10
- Marionettes x 12
- Merkins x 10
- Marionettes x 12
One minute mosey
The Floor is Lava (aka the Pantry Dropper)
Some men joke the “19” in Covid-19 stands for the number pounds you gain while being homebound with easy access to the pantry…
As the seismographs in Irmo have probably noted, YHC has definitely been less than diligent in counting calories the last few months. That said, we finished with an extended Mary ~10 minutes to help combat that spare tire and burn a few calories at the same time.
One caveat, your feet should never touch the ground (i.e. the floor is lava) throughout the series of exercises. The “rest” position will be LBCs then the Q will call a new exercise.
- 20 Box Cutters/LBCs
- 40 Flutters/LBCs
- 20 Iron Crosses/LBCs
- 40 Freddy Mercurys/LBCs
- 20 American Hammers/LBCs
- YHC was burning out here
- 20 Rosalitas/LBCs
- 20 V-Ups/LBCs
- 20 Hello Dollies
COT/Virtual BOM/End Q
MOLESKIN
Duty calls today, so I’ll be brief here.
In recent weeks of in person boot camps we saw a resurgence in numbers and a lot of guys who were out of the game for a bit return. Starting back is hard. The momentum builds and posting becomes easier the more you do it. We’re doing these zoom Q’s in the near term to stay active, connected, and accountable. I encourage PAX to come out for these to keep their momentum going.
The last few weeks have been a bit of a wake up call for me in regards to this virus. If our plans stick, we’ll soon resume to in person boot camps. As we do this, let’s be smart about what we do inside the gloom (the easy part) and outside the gloom (the harder part and arguably riskier) to keep ourselves and our brothers safe.
ANNOUNCEMENTS
- Need a Zoom Q for Thursday, sign up lest some jerk take the helm that makes us do 45 mins of burpees
- Camping trip is shaping up for the end of July, more details to follow. DM (or DP if you are Jazz Hands) me for details
PRAYER REQUESTS
- Continued prayers of comfort and healing for Lap Dogs MIL and their family
- For Jazz Hands’ little one recovering from the 6 month check up
- For those impacted directly and indirectly by the rapid changes we are facing locally and nationally, for cooler heads and progress on all fronts.
TL:DR
Not sure I need this today, but
Mack Daddy=Daddy Mack>Joey Fatone>Joey Lawrence
