It was great have 8 for a morning at The Tundra. YHC was glad to have PreK in for a quick visit today. And of course always good to see our friends on Yoga Island. While I intended to make the workout Iron Pax friendly. I failed. Too much shoulder work!
Alarm Clocks – many
Up-Downs – many
Abe Vigodas – 10 IC
Fellowship Run around Yoga Island
WMDs – 5 reps x 2 rounds
THANG 1: 25s
25 Curls + Farmer’s Carry out and back
25 Squats + Rifle Carry out and back
25 Overhead Press + Cradle Carry out and back
25 Mountain Climbers + Walking Lunges out and back
THANG 2: Bear Crawl Snake
PAX line up head to feet in plank position. The PAX at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next PAX does the same thing until all PAX have completed.
THANG 3: When Animals Attack
Game of tag using bear crawl and crab walk
THANG 4: Three Amigos
3 Pax assume air chair position, but back-to-back-to-back, leaning on each other. Hold position as with wall sits, drop lower and hold. Moved back and forth with some success. This did not work so well, but it was funny to everyone try!
THANG 5: 25s
25 Curls, 25 Squats, 25 Overhead Press, 25 Mountain Climbers then:
Farmer’s Carry out and back
Rifle Carry out and back
Cradle Carry out and back
Walking Lunges out and back
On your 6. Legs straight and off the ground. Head and shoulders off ground. Arms straight and down by your side with palms facing ground. Do quick 6 inch pulses with arms/hands till 100.
In the normal right/left arm up plank position, raised arm is lowered and reaches as far as possible underneath and behind your body, and then back up. Think Stayin’ Alive in the side plank position. Extra credit for actually using a pointed finger.
Merkin Jax – 1:4 ratio. Exercises are Merkins and plank Jacks. Routine: 1 Merkin. 4 plank Jacks. 2 Merkins. 8 plank jacks. Went up to 3/15 and stopped at time.
ANNOUNCEMENTS: Dinner tonight Fat Duck – starts 7:30, Iron Pax on Wednesday next week, Sign up for Frank Llloyd Wright 5K or 10K under F3 Parks and Wreck.
COT: Routines can help us lighten lift for lots of things in life – and it saves energy. Today I chose a workout of exercises I have mostly never done / Q’d. Use your routines to preserve energy to try need things or take on challenges that routines don’t help.