Nine men showed up to be lead by YHC at the Arsenal. It’s not Spring yet, but it was a great morning to greet the gloom.
We start with a mosey into the darkness. About a minute in, I suddenly realize I forgot to pick up the gear by my car. We do a 180 and run back to grab a medicine ball and backpack of goodies. I’m pretty sure nobody noticed that as we casually resume our mosey to the field.
Taking advantage of the soft ground (not too soggy):
A. Two pairs stand 10ft+ apart, each tossing a 20lb medicine ball or slam ball, while
B. The rest traverse field alternating Lunges (x10) & Carolina Dry Docks (x5) – make that half the field (run back and trade places with A group)
A. Change ball, continue tossing larger black ball (one Pax notes he prefers the large black one — trigger involuntary ab exercises)
B. The rest traverse field alternating Standing Forward Jump (x10) & Squat (x5), for half the field (run back and trade places with A group)
Still in pairs, partners now work separately, alternating A/B exercises
A. hold plank at bottom of hill
B. sprint to top, 5-10 merkins, return
Repeat for 3 rounds
Soft Pretzel demonstrates his mind-reading skills by getting into a Hollow Body position before I get a chance to read off my weinke that everyone can get into a hollow body position while I stall for time and setup some bands on the monkey bars.
Split into 3 groups, perform a circuit:
A. pull up – band-assisted as needed (AMRAP)
B. low band at ankle height, one-arm cross-body twist reaching high (AMRAP)
C. mosey one lap around playground running sideways 1/2 each side (what was the name again?!)
I hoped to squeeze in another circuit with shoulder work but time ran short. Will recycle those next time.
(Opps, sorry – remind me on Slack and I’ll add here).
I think I counted in cadence without embarrassment, and the PAX handled my complex rotations with ease. I had a lot less time than I wanted to prepare, but we didn’t go off weinke either. Overall, we got it done and I hope gave everyone a good start on their virus-laden, cancel-everything and go-home, day. Stay healthy & fear not – this too shall pass.