Pax: Faucet, Lawn Mower Man, Phone Home, Swobbles – with a Cameo appearance from Jingles.
Two days ago YHC engaged in a new form of exercise on his own. Delayed Onset Soreness reared it’s ugly head necessitating a:
Pre-Warm Up Warm Up
Big Arm Swings Forward/Reversed
The Warm Up:
20 Reps IC
POAS (Pearls On A String)
Mosey around the park with various stopping points for various exercises inclding
Some Roasted Pig (10 counts)
Three Sets/Five Reps of
Toes to the Bar
Crab Walk Forward/Backward
Juarez Valley Ten – Imperial Walkers/Burpees
I am breaking into a sweat again just typing it all up!
Your fitness center closed? Sorry to hear.
Join us at Delco Park on Saturday at 7:00 and you, too, can work up a sweat with us.
DATE: 13 August 2020 AO: Falcon Hill (Kettering Middle School) Q: Cobra PAX: Goldstar, Tails
Conditions: 67, 87% Humidity
Warmup: hamstring stretch, pretzel, lower back stretch, 20x windmills IC, 20x SSH IC
The Thang: Slow Reps — Sleps
I do a lot of things slow: I eat slow, I talk slow, I think slow, I respond slow. Today, we worked out slow. The exercises were done with a metronome (in 4/4 time). In general we took 4 beats to extend the muscle(s) and 4 beats to contract. At 80 BPM, it takes 3 seconds to extend and 3 to contract; at 60 BPM it takes 4 seconds each way.
80 BPM — 10x merkins, 10x air squats, 10x leg lifts, 10x lunges (5 each leg)
60 BPM — 10x merkins, 10x air squats, 10x leg lifts, 10x lunges (5 each leg)
In the parking lot, stop at each set of spaces and perform cardio exercise (mix of side steps, cariocas, bear crawls, broad jumps) and then perform 10 of exercise at 4 total stops. 3 rounds total… first round was merkins, second round squats, third round heel touches. Mosey to track, jog lap and perform x 10 burpees for 3 total rounds.
PAX: Wilson, Faucet, Phone Home, Lawnmower Man, Calvin, Hang Ten
SSH AMRAP until the Q arrived w/ the slackers
Tater Pickers IC x20
Windmills IC x20
Wing Waggles IC x20
Moroccan Nightclubs IC x40
Imperial Walkers IC x20
Burpees OYO x4 (late fee)
Mosey to the soccer field
Exercise across the length of the field in 3 parts (1. Goal to crease, 2. Crease to crease, 3. Crease to goal). At the goal, perform a stationary exercise. Then repeat the exercises backward to return across the field. At the second goal, perform a second stationary exercise.