The Samurai, Twisted Sisters and The Foul Shot

The Samurai, Twisted Sisters and The Foul Shot

YHC originally signed up to Q Ascent in late Summer, but had to reschedule due to an unavoidable family commitment.  It took nearly 4 months for me to get back on the schedule, so I was determined to make sure the PAX remembered the beatdown I planned to deliver.  My 2.0s & I scouted out the AO in the pouring rain on Friday night and I prayed for drier weather and a solid group of brothers to show on Saturday morning.  Prayers were answered — the AO was pretty dry and 6 PAX rolled up and were ready to work at 07:00.

Intro & disclaimer given

1 lap around the school & circle up for COP

SSH X 20, IW X 10, Hillbilly X 10, Windmill X 10, LSS X 20, Mtn Climbers X 20, Merkins X 10 all in cadence

The Main Event

Move to the track & line up shoulder to shoulder facing the infield

Lunge walk across infield.  Clasp hands in front & extend arms. When stepping out with front leg rotate at the waist across the front let. To my knowledge, this exercise does not have a name, so Hopper named it the Samurai Lunge.

Lunge walk back across to starting point.  This time step forward with left leg, raise right arm above head and stretch over the front leg (attempting to touch the ground with your left fingertips).  Repeat for right leg & then repeat process with each lunge.

Repeat Samurai lunge to far side. Repeat stretch lunge back to starting point

Line up shoulder to shoulder again & then down to plank for Hand-Slap Merkin ladder.

After Hand-Slap Merkin ladder, hold plank while PAX at end of the line does 3 merkins, jumps up & runs (with high knees) over legs of PAX in plank to the end of the line. 1 burpee at the end. Hold plank position until we’ve gone thru the line 1 time.

Recover! Time to head to playground.  YHC grabbed a few strategically placed props from behind the car & we moseyed to the playground where we met Mary, Roxanne.

Supine pull ups to Flower (by Moby) – this really smoked the lats & shoulders

Prisoner squats to Thunderstruck (by AC/DC) – this got the glutes burning

Plank & 6 inches to Roxanne (by The Police) – this finished off the shoulders

Now over to the basketball court (I can’t feel my arms) for some free throws.

There are 6 of us. Sixty reps of an exercise will is called & each person will shoot a free throw. For every free throw made, we knock off 10 reps.

1st exercise = LBC – had to perform 50

2nd exercise = Monkey Humpers – had to do 50

3rd exercise = Carolina Dry Dock – had to do 40

4th exercise = Flutter – had to do 60

5th exercise – Low Slow Squats – had to do 60

6th exercise – Merkins – had to do 60

7th exercise = Burpees (audible to 1 per person) – had to do all 6

Mosey back to the cars with a stop at a wall for calf raises – 25 toes straight, 25 toes out, 25 toes in. The people’s chair with air presses in cadence to 50.

To the cars for 5MOM

LBC x 20 IC

Dolly x 15 IC

Rosalita x 15 IC

Protractor

DONE!

Announcements

2nd Annual BROlympics coming soon.  Check social media for details

Moleskin

Saturday’s workout was labeled Moderate, but it was anything but.  The PAX that showed worked hard and got their money’s worth.  YHC brought lots of new exercises to the AO but the crew performed them beautifully and with ease.  The guys allegedly met the Twisted Sisters for the first time Saturday, but I think all 5 of them now have a crush on the ladies and I’m sure will be happy to see them return soon & often. Olde Providence provides lots of options for a workout and the PAX provide lots of encouragement.  It was a pleasure to have an opportunity to lead and to get to know the guys.  I will be back!