420 at 5:30

Preamble:

To celebrate the unofficial  “holiday” of 4/20 YHC prepared a beatdown centered around…cough cough…MJ and MJ related music. Nothing like a little 5:30 AM smoke sesh to get you ready for the day. By the end of the BD the PAX were all sufficiently…smoked 🙂 

Warm-O-Rama:

Standard disclaimer given with the addendum “YHC doesn’t condone participating in any illegal activity.”

Standard warm up with emphasis hips and shoulder joints.

The Thang:

Thang 1 – Puff, puff, pass

Pax assembled in a circle and each Pax began by doing air squats. YHC added in a 40lb sandbag and prescribed 10 deadlifts.

after the “toy” made it around the circle YHC would add in a new toy, ultimately everyone would have a toy and be doing the prescribed movement with each item. then cycling them back around several times. Each lap around the circle added a new implement. (This would work better with a larger group and plenty of items to send around the circle.

Items and rxed movement: (each time you have possession of the item you do a set as rxed)

40lb sandbag – sand bag deadlift 10x

60lb sandbag – glute bridges 10x

dumbells – front shoulder raise 10x each side

20kg kettlebell – KB swings 10x

small KB – shoulder press 10x each side

sand pill – American hammers 10x each side

Cinder block – Blockees/Manmakers 10x

Weighted ball – 10x toss and catch

Thang 2 – did some sprints so we could catch a bit of that runner’s high (AKA: getting high on your own supply)

Thang 3 – Using the song “Two Joints” by the Toyes – Each pax performs 2 merkins each time the song says the number “two” – It’s,….well, it’s a lot.

The musical selections provided by YHC:

Shanty: Jonathan Edwards (not the 1700s minister)

Puff Puff Pass: Young Buck

Pass the Dutchie: Musical Youth

Don’t Bogart That Joint: The Fraternity of Man

Hits from the Bong: Cypress Hill

BYOB: Gary Clark Jr.

One Toke Over the Line: Brewer and Shipley

Roll Me Up: Willie Nelson and Snoop Dogg

The Joker: Steve Miller Band

Gin and Juice: The Gourds

Doobie in My Pocket: Keller Williams

Two Hits and the Joint Turned Brown: Yonder Mountain String Band

Smoke Two Joints: The Toyes

COT:

Prayers and Announcements. No Coffeteria today.

Naked-Man Moleskin:

This one was a lot of fun to put together, I enjoyed it and I think even the Pax got some laughs from the song selections.