YHC Q’d a fast Hoghollow the day before and my arms/chest were still hurting from AFLAC’s modified MURPH had to come up with a different game plan for the Q today. I remembered a Bear BD over the summer that destroyed my core so I used that as inspiration.
Moseyed from the flag to the playground. We circled up and did a quick warm up of:
– Weed Pickers
First exercises was everyone partnered up. Partner 1 would do flutter kicks while partner 2 would hang and do 10 leg raises. Partner 2 would run back to partner 1 and switch. Each partner did 5 sets of leg raises a piece.
Second round of core exercises was at the hill. Started at the bottom and used the incline to do 20 LBC’s, Bernie Sanders up the hill and then did 20 Superman’s. Rise and repeat 10 times.
Third round was where things went a little sideways. We left the hill and moseyed to the baseball field. Circled up and had the intention of doing the Captain Thor(1 BB to 4 American Hammer; increase BB’s by 1 each round to 10). YHC unfortunately didn’t remember the correct count for the Hammers which is double count and cadence counted them instead. This means we did double the Hammers were would normal do and it DESTROYED my lower back. I call this exercise the Captain Odin(old and forgetful) instead.
Forth round we were running out of time and I wanted to introduce the Bruce Lee routine. This is six exercises; American Hammers, LCB, Leg Raises, Dying Cockroach, Crunchy Frog an 100’s. We were only able to get through the first 5 and then had to head back to the flag. Next time…..
Prayers for Tweeker’s and Grease Monkey’s fathers as they go through their healing.
Continued prayers for Sprocket’s sister and the long journey of healing she is on.
Grateful for each of you and the strength we provide each other. Let’s make the most of it!