The shovel flag was planted on the frozen fields of Cary’s Walnut Street Park. (so maybe it wasn’t planted, but remained in the back of Howard’s car) Howard and Wonk, the dynamic duo of Yankee counter invasions took to the field for 45 of the most ab intensive moments YHC has had in about 10 days.
Warm Up:
SSHx20
Good Mornings x 20
Fazio Arm Circles x16
Lunge Walk to padded (though frozen solid) play area.
Incline Merkin jump ups. Each man assumed an incline plank on the wall, performed a merkin ladder to five with a jump up in between each set.
Squat hold pull up. Each man performed a squat hold and then went immediately into a pull-up. x 5
Mini-Mary 1.0
LBC, WW11, RosaDollys
Mosey to benches for dips/decline merkins
Step ups along the length of the rising wall and back again with SSH at each end.
Mosey to swings for knees to chest x 10
Hill climb hell.
Plank at the bottom of the hill while one man runs to the top and performs 10 merkins, flap jack. x3
Plankarama: High plank, low plank hold, chilcut, chilcut putin, chilcut sarkozy, high plank. Sarkozy and round it off with Putin
Lunge walk back to padded frozen play area.
Another round of incline merkin jump ups. x 5.
People’s Chair
trio of SSH, dips, incline merkins x10 each x 3
COT
Howard is out next week so I hope some of you folk who have attempted the downpainment in the ConPAINment Area will re-appear, otherwise I am going to venture up north and experience the fun that is the North Hills workout.
Thoughts with our dear leader CK and his knee. Here’s to recovery!
