Nothing Clever – Just Showing Up

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.

The Thang

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.

Circle Up and Loosen Up

Abe Vigoda (IC) I’d like to know how many Pax even know who this is.
Hip Circles (not IC!)
Whatcha call it: start in a plank, bring left foot forward to hands, raise left arm up to sky, then twist bring it down across, x5 (oyo)
Keeping feet in same relative placement, stand, transition weight to back leg (right) into cossack squat
Feet in same position, transition from Cossack into Lunge moving weight to front foot while raising arms (aka sun worshiper), repeat x5 (oyo)
Return to plank, rinse and repeat with right foot forward, cossack, etc x5 (oyo)

Team up in Pairs

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)

Mosey to the Steep Hill (aka Devil’s Crack)

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

Mosey to Playground – Time For Fun

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.

Announcements

(Opps, sorry – remind me on Slack and I’ll add here).

After Thoughts

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.

Nothing Clever – Just Showing Up