Isometrics Never Felt So Cold

Isometrics Never Felt So Cold

Posted by Hopper on Behalf of Flipper:

6 Men braved the slightly less dark and slightly less cold gloom at The Rock.  I knew we were in for a lightly attended day when my car was telling me 29 degrees on the drive over, so I was more than slightly happy to see Ripcurl already onsite and warming up when I arrived at 10 til.  Shortly thereafter our ranks grew to 5 and a slightly tardy M made us 6, the perfect count for a Flipper brand beatdown.

The Thang:

Mosey for a few then Circle Up

-Side Straddle Hops X25 in cadence

-Merkins X25 in cadence

-Mountain Climbers X20 in cadence

-Cross Climbers X20 in cadence.

Mosey to the front lawn while explaining the two rules of the day, when you go down complete a hand release merkin, when standing perform a jump knee tuck.

Once at the front lawn we split into pairs to flapjack exercises.

1^st partner completes 3 point plank holds X8 (each limb up X2) while 2^nd performs ¾ drill.

Flapjack

Mosey to the parking lot for suicide sphinx

1^st partner runs 2,4,6,8 lines dropping for a merkin at each line (home and away)

2^nd partner performs 3 point forearm plank X8 (each limb X2)

Flapjack

Mosey down around the soccer fields and back to the pavilion to grab some wall

1^st partner completes 1 legged chair while 2^nd performs plyo-gumps* X8

Flapjack

1^st partner holds longer 1 legged chair while 2^nd performs plyo-gump with longer holds X4

Flapjack

Indian run to the corner of Rea and 51 for some elevator clap-ups X15ish

Mosey to the park for some playground fun

1^st partner 3 stage elevator pull ups while 2^nd completes 3 stage decline elevator merkins

Flapjack

Mosey back to campus to complete a “runstopper roll” on NorthFace (plankwalk then roll side ways down the face) before jailbreaking to the cars.

COT and heading out, great fun and a good sweat had by all.

*Plyo-Gumps consist of merkin to side plank to plyo merkin with a 45 degree rotation = 1 rep

Thanks for Qing Flipper!  Next up is Hops!