In his last several Q opportunities, YHC felt confident and didn’t need to write down any workout ideas. But in an attempt to keep the PAX of Urban Jungle entertained and ever-improving, a night-before Weinke was developed and “memorized” (note the quotation marks).
Arriving early revealed Singlewide, Shaggy, MacGruber, and MacGruber’s dog set up to demo a test-run of The Mule, which is upcoming in 24 short days… So they blasted off and YHC got the shovel flag planted and got ready to warm up. About 22 men emerged from the frozen gloom, and off we went…
Warmup
Red Tape, a relatively new brother showed up with an FNG in tow (welcome, Amish Paradise!), so the standard/full discalaimer was given. We took the scenic route on a first-thing jog through North Hills Shopping Center just to get the blood flowing. Outside REI, we circled up for:
- Good Mornings x 20
- Prayer Squats x 20
- Moroccan Night Clubs x 20 (thanks, Moonshine!)
- Standard Merkins x 20
- SSH x 20
Thang
We moseyed over to the top of the hill that goes down behind Target, in front of Bank of America. All PAX partner up for a little fun:
Partner 1 runs to REI and does 20 reps of an exercise, Partner 2 runs to the bottom of the hill behind Target and does 20 reps of another exercise. Run back to meet in the middle, knocking out 20 Partner Merkins, then flapjack. In between we did some Squat Holds, some Planks, etc…
- Round 1 – P1 Donkey Kicks, P2 Standard Merkins (at this point in the program, YHC had a tough time remembering what the first exercises were. Should’ve had the dang Weinke in effect…)
- Round 2 – P1 LBCs, P2 Dying Cockroaches
- Round 3 – P1 Star Jumps, P2 Mountain Climbers
- Round 4 – P1 Lunge Jumps, P2 Prisoner Squats
We then moseyed into the rock pit behind Target. Grab a rock!
- Curls x 20
- Rock Hammer, Left side x 10, Right side x 10 #crowdpleaser
- Bent-over Row x 20
- Repeat-O
Exit the rock pit and mosey around Target, weaving back and forth between those weird round balls. Run up the down escalator, head to level 2 of the parking deck.
Partner 1 does Balls to the Wall, Partner 2 sprints to the end of the lot and back. Flapjack. Once was enough, so jog back to our starting point for Mary…
Mary
- Windmill x 20
- Standard Merkin x 20
- LBC x 20
- Homer to Marge x 20
- Low Slow Flutter x 20
- American Hammer x 20
Announcements – The Arena each and every Friday, 2:00 PM at Pullen to run over to Healing Transitions, or 2:20 PM at Healing Transitions
We were led out gracefully by Les Nessman.
-Azul out
