16 Pax gathered in the Art Museum parking lot at 630a for the morning of fun we call “Whiplash.” The social media nerds put the call out Friday that YHC tends to run a little bit here and there. While appropriate and true, this is a boot-camp workout, and I want to push myself in other ways. Although not run focused, we still needed to double-knot our laces because it was going to be an adventure through the yard art.
Indian Run for 3/4 mile down the Blue Loop, ending at the triangle intersection by the Dojo
Warm-up circle
- SSH x 30
- Imperial Walkers x 20
- Mountain Climbers x 25
- Plank Jacks x 30
Recover on the run, with a short lap around the Dojo
In the Dojo
- One leg lunge x 10 each leg
- Dips
- one leg box jumps x 10 each leg (With bench space constraints, divide into 2 groups with one group completing a lap of the trail around the Dojo, while the other group attempts the Box Jumps)
- Decline pushups
- Step-up, knee-up x 10 each leg
- incline pushups
- One-leg deadlifts
- French dips
Recover on the jog
On the Wall of Quotes
- Balls to the Wall x 10
- Walk hands out to Plank with feet remaining on the wall x 10
- Walk hands back to Balls to the Wall – (YHC wanted to do Left arm only, but crumbled under the load)
Recover with a call to Maize for a 10-count, and mumble chatter returned, “We don’t do 10-counts at Whiplash”, so per his request, back to Balls to the Wall
- Balls to the Wall x 10
- Walk hands out to Plank with feet remaining on the wall x 10
- Walk hands back to Balls to the Wall x 10
Recover on the jog
the Amphitheater
3 laps of Bear crawl up the stairs, crab walk across, bear walk down, duck walk across
- Australian Pull-ups x 15
- Plank walk up the railing
- Australian Pull-ups x 15
- Plank Walk Down the railing
6-minutes of Mary in the Sand “C”
- LBC x 30
- Frozen V Sits x 5-count around the circle
- Inverted mountain climbers x 20
- American Hammers x 15 (barely)
- Crunchy Frog x 15 (collapsing)
COT, Name-o-Rama, Announcements, and Prayer Requests
Grease Monkey led us out in Prayer
