Box Jumps, Turnovers, and Bear Crawls. Oh My!
1.16.18
Mayhem
PAX: Spamalot , Burns (WB), Mongoose, Zima (Aye!), Huckleberry, Red Eye, Post Hole, TPS, Root Canal (WD), Tweetie Bird (former FNG Mike Hurst), Turnover (Q).
As the legion of PAX descended on #Mayhem this morning, YHC knew that an #intense beatdown would be necessary to properly challenge the assembled gladiators. The attempt to tire these fine #HIMs is detailed below:
The THANG:
Warmup
Mosey around parking lot (YHC seemed to succeed in catching the PAX off-guard with this Flatline-esque launch)
Return to Launch and circle up for ACTUAL warm-up
SSH x20
IST x20
Abe Vigoda x8 (YHC nailed the cadence, as was made clear by the rousing approval of all gathered PAX)
Whirly w/ Clap x10
AST Front , AST Back , Overhead Clap (all x10)
Burpees x10 OYO
Mosey to Jamison Park Shelter
All were instructed to grab some bench to prepare for a breezy circuit of lower body exercises followed by a circuit of upper body exercises
Lower Body (aka Aiken Legs – 4 exercises 20 reps each with no rest in between)
Squats, Box Jumps, Alt Lunge, Split Jacks (all x20)
Upper Body (4 exercises, 12 reps each with no rest)
Hand Release Merkins, Dips, Derkins, Alt Shoulder Tap (all x12)
Circuit above was performed x3
YHC decided to Omaha and cut short the last upper body circuit to ensure there would be ample time for the #cones
Mosey to parking lot
PAX were greeted by 4 cones spaced evenly down the length of the parking lot where they were informed they would be completing a routine known as the Apple Turnover (yes, YHC chose this routine primarily because of the name, but also because of his affinity for bear crawls)
The Apple Turnover
Bear Crawl from start to 1st cone
*TURNOVER* and crab walk from 1st cone to 2nd cone
TURNOVER AGAIN back to bear crawl from 2nd to 3rd cone
Final turnover back to crab walk from 3rd cone to 4th cone
Mosey back to start of Turnover, perform Squat Jumps x10 and Plank Jacks x10 then Repeato
(The Turnover routine was performed x 3)
Mosey to Wall in Bus Lot
People’s Chair w/ 40 Jack Reachers OYO
Mosey to curb for Fast Feet IC x15
Back to wall for BTTW (IC x15)
Mosey to curb for Fast Feet IC x15
Back to wall for Rebound Drills x30 OYO
Mosey to curb for Fast Feet IC x15
Mosey back to Launch for Mary
Mary:
American Hammer x20
“The Thistle (?)” – Dr. Toot Canal led PAX in a variety of plank/raised leg merkins type exercises that all involved seem to really enjoy and did not hesitate to say so
LBC’s x20
Box Cutters x20
Ski Abs x15
FIN
COT:
Welcome to former FNG Mike Hurst (aka Tweetie Bird). Was EH’ed by his co-worker, Root Canal. Held his own and finished strong. Solid work, Tweetie. Glad to have you.
YHC took us out thanking Him for our blessings, and asking for the constant reminder that if He is for us, who can be against us?
Announcements/Prayer Requests:
Burns has the Q for #WIB tomorrow. Launch at Thruway
Shmedfest (sp?) August 24th
Red Eye gave reminder that Lysol is looking for help from volunteers for H.O.P.E. tomorrow (1.17), contact Lysol on #TheTwitter
Continued prayers for all affected (directly or indirectly) by the government shutdown
Continued prayers for YHC on family matters
NMM
#AsExpected the Flatline-esque Launch was met with ample MC
While YHC was pleased to hear the MC trail off during Aiken Legs, it never got completely quiet thanks to @Mongoose and @Zima, per the usual
The PAX did seem to enjoy the planned activities, although the 3rd sets of Aiken Legs and Apple Turnovers were met with something a little less than enthusiasm
YHC’s creativity was called into question several times. These comments were ignored by YHC.
@Huckleberry seemed especially anxious to collect the cones this morning, albeit a set or 2 too early. YHC appreciated Huck’s zeal for tidiness
@Root Canal will not, and should not, ever be called upon again during popcorn Mary, as he seems to not understand the muscle group that Mary is intended to target. “The Thistle” was truly terrible. Thanks, RC.
Be on the lookout for @Post Hole’s VQ coming up in February.
Tremendous work was put in by all PAX involved. As always, it is an honor to fellowship with such HIMs. Thanks for the keys, Zima.
