No site Q’s = I do what I want

No site Q’s = I do what I want

17 men made the right choice on this perfectly temperatured morning by coming to The Matrix.  With the Virtual Shovel Flag firmly planted in the cloud, and no current site q’s to be seen, YHC decided to have a little fun and bust out some tunes to kick start the week.  Here’s how it went from there…

Mosey around the entire school and back to lower parking lot for some COP:

• Low Slow Squat x 15
• Imperial Walkers x 15
• Imperial Squats x 15
• Mountain Climbers x 15
• Merkins x 15

Mosey to the stumps for YHC’s pyramid of pain:

• Merkins x 10, Dips x 10, Jump/Step Ups x 10
• Repeato for 5 total rounds (20 reps, 30 reps, 20 reps, 10 reps)
• All with some plankorama between each set w/ the exception of after round of 30 we did LBC’s until all were finished

Mosey to the front of the school by the big wall:

• People’s chair for approximately 5 minutes with 3 sets of 50 air presses in cadence
  • we did stand up between the 2nd and 3rd set to allow blood flow to resume in our legs
• Team up in 3’s for some sprint grinders
  • 2 pax stand at the two far light posts (approx 50 yards apart). 3rd pax all you got sprint to the far light post.  Standing pax all you got sprint to near light post to tag 1st pax.  Repeato for about 5 minutes and complete exhaustion.

Mosey to playground for one round of circuit work:

• 10 burpee pullups
• 20 derkins
• 30 LBCs
• elbow plank w/ leg lifts (aka Dancing Chillcut) while pax finished up

Back to the cars for only a little mary:

• Flutters x 25 (1-15 reps normal count, 16-20 reps sloooow count, 21-25 normal count)

That is all.

Moleskin:

So knowing that Alf was going to be absent today and with no Uncle Leo when I arrived, I decided to have a little more fun and bring the Day Zero Jamz portable speakers with the playlist ready to rock.  Some might say I planned the playlist so well that it was syncing up to what exercises we were doing (Apache – “Jump On It” came on during the stump jumping portion and Wyclef’s “We Trying to Stay Alive” during the Mary).  As I clearly stated in the long winded (but necessary) disclaimer, I am not a professional DJ.  Thank you all for putting up with some of my music selections as Joker asked at one point, “Is this Olivia Newton John?” No, sir.  Not this time.  That was Bonnie Tyler – “Holding Out For a Hero” from Footloose.  I think that put an extra pep in your step during those grinders, though.

We also learned what an Imperial Squat is today.  Interesting w/ a high degree of difficulty again according to Joker.  It may or may not have come from a FIA workout.  Regardless of where it came from, I’m keeping it around.   For some reason he was the only one I could hear through the mummblechatter.  I must have been too close to the speakers.  If anyone else had anything good to say, chime in on the comments.

Great group of guys out there this morning.  I kept looking around to make sure nobody was falling behind, but everyone kept bringing it the entire time.  Our plankoramas did not last very long.  Maybe I should have added more air presses?  Seriously, everybody was smoking it today.

Orange Whip – I think you said it was your first time at The Matrix.  Welcome brother and keep coming back!

Header – Thanks for the take out and best of luck keeping your AO clean on Fridays with the Kevlar crew joining you for the next many months!

Announcements:

Tomorrow 4/28 – Fast Twitch and Swift converging at Community House Middle School for a timed mile.  Come find out how fast you are!